The origin of broccoli seems to be Mediterranean. It is surely the result of a careful natural crossing of plants from the family of the brassica, made in northern Italy around the 6th century BC.
We know that since the time of the Roman Empire, broccoli has been considered a food of unique value among Italians for its healthy properties. It was first introduced to the United States by immigrants from southern Italy, but did not become very popular until the 1920s.
The gastronomic qualities and studies proving the health benefits of broccoli have made it one of the great emblems of modern healthy eating.
Broccoli properties
Generous in vitamins and minerals, broccoli is one of the most nutritious vegetables. A serving of 200 g of broccoli more than covers the daily needs of vitamin C of an adult, since it provides almost four times what is needed. It also fully satisfies the daily requirements of folic acid and two thirds of those of vitamin A.
With hardly any calories, it is a notable source of calcium, potassium, phosphorus, iron, vitamins B1, B2 and B6 and also provides substantial doses of iodine, zinc, copper and manganese. It is excellent for combating iron deficiency anemia and as an anti-cancer preventative.
But in addition to essential nutrients, it contains sulfur compounds such as sulforaphanewhich prevents precancerous cells from becoming malignant, induces the death of diseased cells and prevents the appearance of vessels through which the tumor feeds and develops.
Benefits of broccoli
Broccoli is not only an excellent gastronomic ingredient, but it has proven to have a large number of attributes as a guarantor of health. Thus, studies show that it has anti-cancer properties, antianemic, preventive of gastritis and reducing thyroid function and macular degeneration of the retina.
Protector against cancer
Studies on the effectiveness of broccoli in cancer prevention are numerous. They point out that it offers chemoprotection, that is, non-specific protection against chemical agents that can cause cancer.
According to Dr. Odile Fernández, it activates defenses thanks to glucosinolates that stimulate the immune system to eliminate tumor cells.
It is capable of increasing the activity of «natural killer cells» by 50%. It also regulates estrogen levels in the blood, something especially useful for preventing breast cancer.
Epidemiological studies carried out by European universities indicate that women who consume cruciferous vegetables at least once a week have a 17% lower risk of suffering from breast cancer. And one of its surprising benefits is that it acts on genes.
The compounds present in cruciferous vegetables are capable of inhibiting the expression of two genes related to breast and prostate cancers of genetic origin: BRCA1 and BRCA2.
In addition to having all these healthy properties, broccoli can act as an antibiotic in the stomach and is capable of decrease the population of the bacteria Helicobacter pylori, one of the causes of stomach ulcer.
Source of iron against anemia
Likewise, its high content of iron, chlorophyll and folic acid, make broccoli a highly recommended food for people with iron deficiency anemia, due to iron deficiency.
in menopause
Also during menopause its consumption is advisable as it contains phytoestrogens, with anti-estrogenic action similar to that of soy, which helps alleviate the symptoms of menopause.
Purifies the body
The liver also benefits from the properties of this vegetable. Broccoli exerts a complex hepatic action and has been used as a stimulant for the so-called internal «purification» of the body. An important role in this purification is carried out through the liver, the true recipient of all the products of the body’s metabolism.
Broccoli, capable of stimulating liver function, can interfere with some medications, reducing their effectiveness. It is also contraindicated in people who suffer from hypothyroidism.
Calories and nutritional value
For every 100 g:
- Calories: 34 calories (142 kJ)
- Carbohydrates: 6.6g
- Fats: 3.1 (omega 3 and omega 6)
- Fiber: 2.6g
- Sugar: 1.7g
- Proteins: 2.8g
- Vitamin A: 623 IU
- Vitamin C: 89.2mg
- Vitamin K: 102 mcg
- Folates: 63 mcg
- Potassium: 316mg
- Iron: 0.7mg
- Calcium: 47.0mg
Broccoli in the kitchen
Broccoli provides brightness and color to simple recipes, shares a casserole with potatoes, onions and carrots, and can also be the star ingredient in select recipes such as broccoli mousse.
In short, it is a vegetable worthy of a sophisticated dish and at the same time ideal for remineralizing and cleansing diets.
broccoli cooking time
In order to preserve all its anti-cancer properties, it should be cooked in a very respectful manner.
Glucosinolates are soluble in water and sensitive to heat, so if we cook these vegetables for more than ten minutes, they are reduced by half.
On the other hand, the anti-cancer power of broccoli increases when it is consumed in the form of sprouts and when cooked with horseradish or mustard seeds.
So that you can enjoy the flavor of broccoli as well as its anti-cancer properties, you can prepare it steamed for about 5-7 minutes. Dress it with a tablespoon of extra virgin olive oil, lemon juice and freshly ground black pepper.
You can also make a salad with a turmeric and pepper vinaigrette, garnished with broccoli sprouts.
Combine with cereals
The mild and delicate flavor of broccoli Combines with all cereals: al dente in spring and sprouted rice or in soup with quinoa or millet. Even cooked just right, for about three minutes, it can give an original touch to a multicolored salad or pizza.
Being a vegetable fast cooking, It can also be added cut into bouquets to Japanese-style stir-fries, along with pumpkin balls, a carrot, turnips and some spring garlic flowers. Creams and hot soups seasoned with cumin, ginger, dill, oregano, garlic or parsley are also made with broccoli.
Broccoli is healthier the less it is cooked
The researcher Emily Hofrom Oregon State University and the Linus Pauling Institute (United States), points out that The broccoli should be cooked for two or three minutes or, better, steamed and served crispy. to prevent the disappearance of the myrosinasean enzyme that promotes the absorption of its anti-cancer glucosinolates.
The Assimilation of these anti-cancer substances is reduced between 5 and 8 times after excessive cooking.