Nutritional properties of broccoli – One of the green foods with the most health benefits

What is broccoli?

Broccoli ( Brassica oleracea ) is a green plant from the oleracea family. Recent research has discovered that broccoli has components with potential anticancer properties.

Among the nutritional properties of broccoli, its high content of vegetable fiber, low glycemic index, and flavonoid content stand out. Due to its nutritional properties, broccoli is one of the green foods allowed in weight-loss diets, such as the keto diet.

Properties and benefits

The properties and benefits of broccoli with supporting evidence are:

  1. Anticancer action
  2. High selenium content
  3. Prevention of neurological diseases
  4. The high content of flavonoids
  5. High fiber content
  6. Low glycemic index
  7. Prevention of allergic attacks and asthma
  8. Anticancer action

This is one of the properties of broccoli that has been studied the most. Broccoli molecules with anti-cancer properties are the well-known vitamin C, glucosamine, sulforaphane, and isothiocyanates. (1)

  1. High selenium content

Selenium is a mineral used in cancer treatments. Research has confirmed that selenium-enriched broccoli cultures have shown positive results in inhibiting cancer growth. (1)

  1. Prevention of neurological diseases

The sulforaphane content of broccoli roots has potential benefits in preventing degenerative neurological diseases such as Alzheimer’s and Parkinson’s. (1) The effects of broccoli are associated with reducing inflammation and reducing cortisol levels.

  1. The high content of flavonoids

Broccoli is rich in flavonoids. This type of molecule is classified as a natural antioxidant as well as its positive effects in regulating blood sugar levels in people with diabetes have been confirmed. Broccoli is a food that should be included in the type 2 diabetic diet.

5.High fiber content

Broccoli is one of the quintessential fiber foods. One hundred grams of broccoli contains about 3 g of high-quality fiber. Vegetable fiber is essential to improve the digestion process and improve the absorption of nutrients.

  1. Low glycemic index

Broccoli has a glycemic index of about 15 units. (3) This value is one of the lowest on the natural foods scale. For this fact, broccoli is one of the foods allowed in the low-carb diet.

  1. Prevention of allergic attacks and asthma

Broccoli extracts are used as a treatment for asthma attacks or allergies. Its effectiveness is explained due to its high content of sulforaphane. This compound is capable of suppressing nasal inflammations. (1)

How to cook broccoli?

The best way to prepare broccoli is to steam it and gently sauté it in coconut oil. In this way, you will obtain a perfect crunchy consistency and get the synergy between the benefits of coconut oil and broccoli.

We recommend buying organic broccoli. Organic foods have the advantage of not using synthetic chemicals in their production. The leading country in broccoli production is China, followed by India and lands on the European continent. (4)

ABSTRACT

  • Among the properties of broccoli, the presence of unique antioxidant molecules such as flavonoids and 3-indole-carbinol stands out.
  • Broccoli has a low glycemic index, making it a permitted food on a low-carbohydrate diet.
  • The nutritional value of broccoli highlights the presence of vitamins and minerals such as vitamin C, calcium, iron, and potassium. As well as its low-calorie intake.
  • Preparing steamed broccoli combined with coconut oil and cherry tomatoes is an excellent option as a side to your meals.
  • Broccoli can not be missing in a person who carries out a vegetarian diet; it is a simple and healthy way to provide vegetable protein.

Leave a Reply

Your email address will not be published.