Broccoli Health Benefits

Health Benefits Of Broccoli

Green vegetables are always the recommended food to eat regularly for many benefits. In particular, broccoli (or broccoli) is one of the most popular natural vegetables in dishes. It will be more surprising to know the benefits of broccoli to health through the following article.

Benefits Of Broccoli

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Broccoli is a cruciferous vegetable of the same form as cabbage and cauliflower. Often used in many dishes such as suiting, soup or juice ... although there are many ways of processing such as adding the benefits of broccoli to health is immense.

Broccoli is a nutritious food when it contains many vitamins C, K, B6 along with calcium, folate, potassium, manganese, phosphorus, selenium. Especially broccoli also has many antioxidants such as glucosinolates phytonutrient, flavonoids that can help the body fight cancer and antibacterial effectively.

So using broccoli every day will work to maintain blood sugar levels at a stable level, prevent the formation of cancers, reduce cholesterol, detoxify the body, enhance immunity. Fluids for the body and improve the functioning of the digestive system better and better.

Here are the uses of broccoli for health you can refer to:

Also read this article: Health benefits of beetroot

1. Help prevent the onset of cancer

Broccoli is a food rich in antioxidants, particularly phytochemicals with the ability to prevent cancer and improve the immune system extremely effectively. Therefore, it is necessary to increase the use of broccoli more often to help limit and protect the body from cancer attack.

2. Reduce cholesterol

As vegetables contain lots of soluble fiber and chromium and potassium, broccoli is able to effectively reduce the amount of bad cholesterol in the body. In addition, this amount of fiber also contributes to supporting acidity in the digestive tract, making food easier to digest.

3. Reduce allergies

Broccoli Benefits

An integral component of broccoli is the omega-3 fatty acids that are very beneficial for people with arthritis, asthma or other allergies. Regular use of broccoli helps the body replenish a large amount of compounds such as quercetin, kaempferol and polyphenols that act as an ingredient against allergies.

4. Maintain body weight

Because it contains very few calories, broccoli is considered an ideal food for people who want to lose weight. On the other hand, due to its high fiber content, it can provide and maintain enough energy for the body in the long run. Consistent use of broccoli will quickly regain your perfect physique.

5. Good for the eyes

Vitamin A, beta-carotene, phosphorus and other antioxidants found in broccoli will help protect the eyes effectively against the attack of ultraviolet rays. Therefore, broccoli is considered to be a food that is good for the health of the eyes. If you want to have healthy, bright eyes, you should regularly apply broccoli to your daily diet.

6. Enhance cardiovascular health

Sulforaphane is an antioxidant compound found in broccoli that prevents the attack and destruction of blood's crust. From there helps to effectively protect cardiovascular health.

7. Strengthen health for the liver

In addition to the cardiovascular protection Sulforaphane found in broccoli helps stimulate the proliferation of detoxifying enzymes and protects the liver from the invasion of toxins that are available in the body. From there, helps the body effectively prevent fatty liver diseases, while improving the function and function of the liver better.

8. Improve digestion

The amount of fiber in broccoli helps the digestive system work more smoothly, soothes inflammation in the large intestine, prevents the formation of colon cancer, When the body experiences symptoms of indigestion, bloating, Immediately use broccoli to help the digestive system work better.

9. Improve joint and bone health

Thanks to the abundant calcium and potassium, broccoli becomes a very good food for bone and joint health, helping to prevent osteoporosis and spinal degeneration. On the other hand, because of the high content of other minerals like phosphorus, magnesium and zinc, broccoli is essential for children, the elderly and postpartum women.

10. Detoxify the body

The abundant fiber content of broccoli helps the body to excrete toxins more smoothly. Thereby limiting the accumulation of toxic substances in the body, leaving them no chance of disease.

11. Do not shred before washing

Normally when preparing broccoli many people often leave it whole and wash it, but this is a vegetable with many insects and small bugs residing so the washing will not be clean. You need to chopped broccoli and soak in salt water for 5 to 10 minutes to remove dirt, insects before being processed, to ensure health.

12. Use only cotton to remove stalks

Many people believe that the stalks of broccoli are hard, dry, do not contain much nutrients, so when processing, they often pick them up without mercy. But did you know that this practice has caused you to make a serious mistake and eliminate a huge source of nutrients in broccoli.

Many studies have shown that the petiole is high in fiber and the sweetness is even higher than that of broccoli. So from now on when preparing broccoli you should not throw away the stalks anymore, please clean them, remove the outer skin so it no longer hard, surely you will have a delicious and delicious food. nutritious.

13. Remove leaves of broccoli

In addition to removing the stem, many people also have the habit of removing the leaves of broccoli. This is a mistake, as compared to other parts of broccoli, the leaves are the most concentrated area of   beta-carotene, which helps fight cancer. At the same time, they contain lots of vitamins A and C which are essential for the body. Therefore, you should use broccoli every day to reduce the risk of breast cancer, macular degeneration in the eyes. For broccoli leaves you can turn them into soup or fried, stir-fried are very delicious.

14. Boil broccoli with boiling water for too long

If you are in the habit of boiling broccoli with boiling water for too long to eat, change it in another way immediately because doing so will accidentally lose the large amount of vitamins and minerals necessary for the body. It is the boiling of broccoli in boiling water that will cause the nutrients to dissolve into the water, resulting in evaporation, which is no longer retained.

To keep the nutritional value of broccoli intact, just steam it or boil it and use it immediately.

These diseases should not eat broccoli

Pregnant women : Despite being a vegetable that contains lots of vitamin C, it is good for health, but if using broccoli regularly can make pregnant women have miscarriage, due to excess vitamin C. Broccoli should be used during pregnancy to ensure safety for mothers and babies.

Stomach pain: Although broccoli has a lot of good fiber for digestive system, it is easy to generate gas, leading to indigestion when you eat raw. Therefore, to ensure the health of those who suffer from severe pain when using broccoli must be processed, cooked before eating, not eaten raw.

People with gout: It is rated as nutritious foods that are good for health, but this is a vegetable that is classified as containing high levels of purine, so people with gout should be absolutely avoided if like not wanting uric acid to keep rising and causing pain.

Broccoli contains very high levels of purines, so people with gout should be absolutely avoided.

Which broccoli and cauliflower is better?

Broccoli And Cauliflower Difference

Many people mistakenly think broccoli and cauliflower is one but actually broccoli has a scientific name of Broccoli with the shape of large blooms with green color. Meanwhile, cauliflower cauliflower has a large white, very soft and porous flower structure. Although the same subordinates Cai but 2 types are completely different from shape, color to nutritional value, namely:

Daily nutritional needs  

Ingredients comparable	Broccoli (1 cup)	Cauliflower (1 cup)
Both provide very few calories, but cauliflower is   considered to be better	thirty first	27
In terms of protein intake, broccoli dominates   broccoli	2.6g	2.1g
In terms of carbohydrate intake, cauliflower is less	6g	5g
Known to be a good food for the digestive system   because broccoli contains significant amounts of   soluble   fiber good for the body.	9.6%	8.4%
The amount of calcium that broccoli provides to the   body is almost double that of cauliflower	4.3%	2.4%
In terms of iron content, broccoli also surpasses   cauliflower	4%	3%
Broccoli also contains higher amounts of   magnesium   than cauliflower	4.8%	4%
Broccoli also contains lots of phosphorus	6%	4.7%
Cauliflower surpasses broccoli when it contains   more   potassium	8.2%	9%
But compared to zinc, broccoli is a little bit better	2.6%	2%
In terms of vitamin C content between the two   vegetables, broccoli is superior	135%	87%
Cauliflower contains more folate than broccoli	14%	15%
Broccoli is a vegetable that contains much of the   vitamin  A needed by the body, but cauliflower is   completely absent	11%	0
Broccoli leads by far ahead of cauliflower in   vitamin  K   content	116%	21%

From the above information, both broccoli and cauliflower are very good for health, as well as foods rich in nutritional value. Therefore, you should use them regularly to improve health status. However, do not eat too much, it is best to only use about 160g is standard.

How to choose and preserve broccoli effectively:

On how to choose: To be able to buy a quality broccoli, you should prioritize choosing broccoli plants that are homogeneous in green, and the stems and stalks must be very firm and have a certain crunch. , the flowers must be located closely together, not crushed. If broccoli still leaves, make sure the leaves are green, fresh and not wither.

About storage: To keep broccoli long-lasting and not reduce the quality of nutrition because to clean the day, you should use a plastic bag for each broccoli tree, remember not to Cover the top of the bag tightly, then put it in the refrigerator compartment This way you can preserve the broccoli to keep it fresh for about 4 days.

The recipe to make the dish with broccoli is delicious

1. Broccoli fried with sharp sleep

Material:

- 200g of lean beef or pork

- 100g fresh shrimp

- 200g broccoli

- 1 kohlrabi root

- 1 carrot

- 1 bell pepper

- Cilantro and celery

- Spice

Doing:

Step 1: Broccoli, carrots, kohlrabi, bell peppers, cilantro, celery, when bought, need to be soaked with salt water and washed thoroughly, picked up to drain.

Step 2: Cut the washed ingredients. For broccoli you can cut into small pieces to fit your liking. Particularly for carrots, kohlrabi, and bell peppers, they have been eaten so neither too thin nor too thick for the cooking process to be more even.

Step 3: Meat and shrimp you also washed. Slices of spiced minced meat to taste aside. Shrimp peeled off, leaving only blood on the back can be cut in half or left whole to marinate spices to absorb evenly.

Step 4: Catch the pot of water on the stove and prune the sliced   vegetables then put in ice water to keep the color fresh for the dish.

Step 5: Catch the pan on the stove when it is hot. When the vegetables are cooked, add the seasoned beef and shrimp to the frying pan for another 2 to 3 minutes, then turn off the heat.

Finally, put the food on a plate and garnish with celery coriander on top, adding a little pepper if desired.

Stir-fried broccoli is not only a delicious eye-catching dish but also extremely nutritious, it will surely be loved by family members.

2. Broccoli soup

Material:

300g broccoli

200g carrots

500g of pork cheekbone

1 small ginger

Green onions and cilantro

Kinds of spice

Doing:

Step 1: Pork cheek bone after buying should be prepared by cutting small pieces soaked in salt water and a few slices of ginger for about 15 minutes, then remove and wash again with water.

Step 2: Carrot peeled and cut into circles, washed broccoli and cut to taste.

Step 3: Take the pot of boiling water to the stove then put the pork cheeks that have been washed into the stew for about 30 minutes. Next, turn the carrots into the same stew, remove the foam during the cooking process to make the soup clear.

Step 4: When the stew bone pot has finally boiled, you should put broccoli into the seasoning and cook for about 20 minutes before turning off the heat.

Step 5: Put the soup in a bowl then add scallions and cilantro and pepper on.

A broccoli soup with a refreshing drink from the bone broth and broccoli will help you to recharge, increase effective resistance.

3. Broccoli juice

Material:

1/2 cup broccoli

1/2 carrot

1/2 pear

1/2 cup of filtered water

Doing:

To make this fruit and vegetable drink is really simple. You just take the peeled material, rinse and cut into small pieces. Then put them all into a puree and squeeze the water, make a cup and enjoy. If you feel uncomfortable when eating broccoli, you should turn to try broccoli juice, this is definitely a nutritious drink that helps you improve health quickly.

The health benefits of broccoli are listed in our article, so quickly add them to your family's daily diet to provide more nutrition for them. whole house. Wish you always healthy!