The properties of broccoli, the health benefits, nutritional values, how to clean and cook green broccoli, are also good for mental health. The benefits of broccoli are mainly related to eyes, bones, lymphatic circulation, respiratory system, intestines, and mental health. Let’s see how broccoli, allies of general well-being, also have benefits for the circulatory system and in case of diabetes. In this article, we will deepen the properties, benefits, and nutritional values of broccoli, but above all, what parts of broccoli to eat, how to clean broccoli, and how to cook it.
Broccoli Properties
Broccoli is a great ally of our well-being. In fact, it has properties and benefits that work together to keep us healthy, and for a long time.
- Antitumor Broccoli Properties. Among the qualities of broccoli, we must immediately underline its anti-cancer property. Broccoli contains a molecule capable of turning off an enzyme responsible for breast and prostate cancer.
- Antioxidants Broccoli Properties. Broccoli has antioxidant benefits thanks to the rich presence of minerals, from zinc to iron, and vitamins B and K.
- Broccoli Properties: For Blood Sugar Control. Eating broccoli is good for people, especially for those with diabetes. In fact, broccoli is suitable for a diabetic diet.
- Broccoli Properties: Heart Benefits. A study by Nutrition Research shows that consuming steam-cooked broccoli reduces the total cholesterol in the body and, consequently, the risk of cardiovascular disease.
- Strengthen Bones Broccoli Properties. Regularly consumed broccoli can increase bone mineral density and reduce fracture rates in people with osteoporosis. All thanks to vitamin K.
- Broccoli Properties: Eye Benefits. Broccoli contains some carotenoids called lutein and zeaxanthin, which have been found useful in preventing cases of cataracts and macular degeneration in elderly patients.
- Digestive Broccoli Properties. Rich in fiber, broccoli helps regulate intestinal flow. Dietary fiber also helps keep the line by giving a sense of satiety.
- Nutritious Broccoli Properties. For example, if you don’t want orange juice, you can always eat 100 grams of broccoli to get the daily minimum amount of vitamin C our body needs.
Broccoli helps maintain a healthy mind
Broccoli helps to have a healthy mind and prevents mental decline caused by aging. Broccoli is genuinely able to support healthy brain function and nervous tissue, helping us stay mentally healthy and active despite aging. A study conducted on 960 elderly people by the scientific community revealed that a portion of dark green vegetables, such as green broccoli, per day can help resist mental decline due to aging.
Nutritional Values: What Do Broccoli Contain
Here’s what broccoli contains, listing the nutritional values of green broccoli per 100 g:
- Water 89 g
- Carbohydrates 2 g
- Sugars 2 g
- Protein 3.40 g
- Fat 0.50 g
- Cholesterol 0 g
- Total fiber 3 g
- Vitamin A 123 µg
- B-group vitamins 2.09 mg
- Vitamin C 77 mg
- Zinc 2.35 mg
- Iron 1.20 mg
- Calcium 72 mg
- Phosphorus 74 mg
- Magnesium 29 mg
- Copper 0.06 mg
- 100 grams of broccoli contain 24 kcal / 100 kJ.
How to Clean Broccoli
How to clean broccoli? Take fresh green broccoli, soak it in water and baking soda for 15 minutes, then rinse and start cleaning with a knife. Cut away the parts of the broccoli that have turned yellowish, that have deteriorated, or that seem too soft. Then cut the leaves at the base, dice the stem, and cut the flowers in half, dividing the larger ones: this serves to cook all parts at the same time in the pot. Your broccoli is clean.
Important Note on How to Clean Broccoli; We tend to clean green broccoli by removing leaves and stems, eating only the flowery part of the vegetable, but it would be better not to discard too much from the broccoli. If we want to create a ranking of the most nutrient-rich parts of green broccoli, in the first place is the central stem of broccoli, followed by broccoli leaves, and finally, flowers. In detail, it is in the stem and leaves that the greatest amount of fiber and beta-carotene is concentrated.
How to cook broccoli
How to cook broccoli? Raw or cooked? In order to preserve all the valuable properties of this vegetable, the ideal preparation method is a light steaming or boiling of broccoli.
How to steam broccoli: To steam broccoli, fill the kettle with cold water. Place the broccoli in the steaming basket of the pot and allow it to cook for 8 minutes. Check the cooking progress with a fork to understand when the broccoli is ready to eat.
How to boil broccoli: To boil broccoli, put a pan full of cold water on the heat. Add the broccoli and wait for about 7-8 minutes from when the water is boiling to check the cooking with a fork. Prick the broccoli and if it is still firm, it will need to cook for another 5 minutes. If it is easily penetrated with the fork, the broccoli is well cooked. Drain the broccoli using a colander and it’s ready to be used in your recipes.
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The information provided in the Diet and Italian Recipes articles is for INFORMATION ONLY and does not intend to replace the opinion of professional figures such as a doctor, nutritionist, or dietitian, whose intervention is necessary for the prescription and composition of personalized dietary therapies.
