Health

The Fine Options for the Broccoli Usages

Broccoli: Health benefits, nutrition, and tips

Although often hated by children, broccoli, this vegetable so common on market stalls, has remarkable nutritional benefits.The Romans were the first to tame this vegetable plant from the Brassicaceae family from wild cabbage.

The Romans were the first to tame this vegetable plant from the Brassicaceae family from wild cabbage. In Latin, the term bracchium means “branch”; its shape of a small tree thus inspired its name. His family has several varieties of vegetables, such as cauliflower or Romanesco cabbage, also called “apple broccoli”. It is cultivated for the consumption of its fleshy inflorescences. For the 브로콜리  this is important.

Spotlight on nutrition

Broccoli is 92% water. It contains 2.2 g of fiber per 100 g, which is of definite interest for intestinal transit. Its contents in vitamins C, K and B9 reach remarkable quantities and contribute to the good functioning of the organism: 100 g of broccoli for example cover 51% of the nutritional values ​​of reference in vitamin B9 (or folate). We can therefore recommend that pregnant women regularly consume broccoli for its vitamin B9 intake, which is essential for the proper formation of the fetal neural tube.

To benefit from the nutritional benefits of broccoli, the ideal portion would be to consume it once a week and at least 80 g, or the equivalent of a daily portion of vegetables recommended by the PNNS . This portion of broccoli provides potassium, calcium, as well as powerful antioxidants (see composition table below).

What about my health?

This green vegetable concentrates in its small branches a cocktail of vitamins, minerals and other compounds which intervene in the prevention of certain cancers. Broccoli is, for example, an excellent source of β-carotene, a pigment from the carotenoid family which turns out to be a good antioxidant for combating oxidative stress in cells. However, be careful with smokers, an epidemiological study has shown the increased risk of developing lung cancer in populations of smokers whose diet is rich in β-carotene.

Sulforaphane

In addition, during its consumption, broccoli provides an interesting compound, sulforaphane, which would play a role in the prevention of cancers of the stomach, colon and prostate. In addition, the vitamin K provided by broccoli participates in good blood coagulation, its name “K” also refers to the German word “koagulation”.

In practice

When buying, you must be careful to select a green broccoli, a sign of freshness and preserved nutritional qualities. Critics of broccoli do not like its taste and consider it bland. Also, the good strategy is to incorporate broccoli into a preparation such as a pan-fried, risotto, mash or vegetable soup. Broccoli also goes very well with spicy or Japanese sauces, such as curry sauce or teriyaki sauce. To prepare it, if possible, prefer gentle cooking with steam rather than water, and make sure to keep the vegetable crunchy.

Conclusion

Please note that each cooking method has a corresponding cooking time: no more than 5 minutes steaming in a pressure cooker, and between 7 to 10 minutes cooking them immersed in water. Finally, according to a study published in 2013, it would seem preferable to buy broccoli fresh and not frozen, and to consume it raw rather than cooked to take full advantage of its virtues.