The homeland of broccoli is Italy. It is a vegetable of the cabbage family. The head and stalk with large flowers are eaten as vegetables. Broccoli has become one of the most popular vegetables in everyday life. The nutritional value of broccoli is not only high content but also very broad. So what are the nutritional value of broccoli? Let’s see below!
The nutritional value of broccoli
Broccoli is rich in nutrients. The mineral content of broccoli is more extensive than other vegetables. Broccoli contains calcium, phosphorus, iron, potassium, zinc, and manganese. It is much higher than the cabbage flowers belonging to the cruciferous family.
Reduces the risk of cancer
Broccoli contains a variety of indole derivatives. It can lower the estrogen level in the human body. Therefore, it has the potential to prevent breast cancer.
Also, studies have shown that an enzyme derived from broccoli can prevent cancer. This substance is called glucosinolate, which can help reduce the risk of cancer. It has been found to improve the antiseptic enzyme activity of carcinogens.
Due to the presence of sulfur compounds in these disease-resistant compounds, cruciferous vegetables have a pungent taste. Some people identify it as a bitter taste.
However, when these bitter compounds enter our bodies, they decompose into smaller molecular compounds. It can prevent the “destruction” of carcinogens in the body and, at the same time, try to “drive them away”.
Regular consumption of broccoli can reduce the risk of more than one cancer, especially breast cancer, prostate cancer, colon cancer, ovarian cancer, cervical cancer, liver cancer, and so on.
Prevents skin pigmentation
Broccoli contains diethyl thiol. It reduces melanin-producing enzymes and prevents skin pigmentation. Also, regular consumption of broccoli has a good cosmetic effect. It also has an excellent whitening effect on the skin.
Broccoli is rich in vitamins, minerals, and other nutrients
Vitamin C
Many people believe that tomatoes and peppers are rich in vitamin C. In fact, the vitamin C content of broccoli is high above all else. It is also significantly higher than other ordinary vegetables. The vitamin C content of broccoli is 20% higher than that of cabbage flowers, 2-3 times that of cabbage, and 5-6 times that of tomatoes.
Vitamin C has a strong antioxidant effect. Free radicals are the leading cause of disease. Vitamin C in broccoli can remove free radicals from cells.
Folic Acid
Moreover, broccoli contains a wide range of vitamins. Exceptionally high in folic acid. The folic acid content of the broccoli is 2 times that of the cabbage flowers. This is one of the important reasons why it is more nutritious than regular vegetables.
Carotene and Protein
The carotene content of broccoli is more than 30 times that of cabbage flowers. The protein content is 3 times that of pumpkin and 4 times that of tomatoes.
Selenium
Broccoli contains a miraculous element which is selenium. Time Magazine selected it as one of the 10 best health foods. Selenium fights cancer, aging, boosts immunity, and promotes growth and development in children. It also helps prevent high blood pressure, heart disease, and other adult diseases.
Flavonoids
Broccoli is rich in flavonoids. It plays a crucial role in preventing infections. Also, it cleanses the blood vessels, prevents platelet clotting from clogging blood vessels, and reduces the risk of heart disease and stroke.
Cellulose
Broccoli is rich in cellulose. Cellulose can reduce the absorption of carbohydrates in the stomach and intestines. Also, it can lower blood sugar levels after a meal. It is a beneficial vegetable for people with diabetes. Therefore, broccoli is also an ideal vegetable for diabetic patients.
The effect of broccoli with different foods
| Food | Effect |
|---|---|
| Carrots | Prevents diseases of the digestive system |
| Tomato | Fights against cancer |
| Oyster mushroom | Improves immunity system |
| Enoki mushroom | Improves immunity system, Fights against cancer |
| Mustard | Has an anti-cancer effect |
| Wolfberry | Helps in nutrient absorption |
| Shrimp | Protects the spleen and stomach. |
| Cuttlefish | Improves immunity and promotes digestion. |
| Chicken | Helps to improve liver detoxification and immunity. |
| Beef | Adds energy and rich nutrition to the body |
| Cod | Has an anti-cancer effect |
| Milk | Reduces the body’s absorption of calcium. |
How to choose good broccoli
The main factor in choosing good quality broccoli is its color. Broccoli, with a bright green color, is a better choice. If there is a yellowing phenomenon or yellow flowers, it means that it has matured or been stored longer. However, if the upper part is slightly purple, it is not old and does not affect the taste.
Take two broccoli and compare the weights. It is best to choose one that feels tight and heavy. But you should note that the selection of broccoli with a hard flower ball and broad and strong pedicels should avoid. This type of broccoli is relatively old.
Check the broccoli flower balls and buds carefully. The flower ball’s surface has no unevenness, the whole has a sense of bulge, and the tight buds of the broccoli have good quality.
You can see how some broccoli has turned yellow. People feel that its quality is already bad. In fact, yellow broccoli does not change much in taste and nutrition and does not affect consumption.
How to store broccoli
Low temperature and hypoxia can reduce the respiratory intensity of broccoli. Therefore, broccoli can be wrapped in paper or plastic wrap and kept in the refrigerator for about 1 week. You can obtain better results by holding it upright in the fridge.
Alcohol can prevent the release of ethylene from broccoli and slow down breathing. Therefore, spraying a small amount of alcohol on the paper can prolong the life of the broccoli.
Tear the broccoli into small pieces and soak in salted water for five minutes. Then remove the dust and insect pests from the vegetables, wash them with water and soak them in warm saltwater. Then put them in new bags to freeze. This method can last a long time.
It would be best if you took care not to seal the broccoli in polythene bags. This is because the water vapor in it accelerates the nutrient damage. It can be wrapped in a paper bag and kept upright in the refrigerator. Also, sprinkle a little water on the paper bag. This method can preserve broccoli for about a week.
How to eat broccoli more nutritious and tasty
Cruciferous vegetables all have a strange bitterness. But if you change the way you cook, you can find new flavors.
- Do not overcook the broccoli. It should not be heated until it turns yellow. This causes the vegetables to lose their strong sulfur flavor and nutrition. It is best to steam or use a microwave oven to heat.
- Mix different vegetables like cabbage and radish with broccoli and eat. Thus, eating a variety of cross vegetables is more conducive to nutrient absorption.
- If you are unhappy with these vegetables’ bitterness, try adding soy sauce, lemon juice, or vinegar to the cooking process. Or pour a little honey, syrup, or jam before taking it out of the pan. Then the taste of the seasoning will feel a bit heavier, and you will be able to hide the bitterness you don’t like.
- Add the garlic and spices to the cooking process. Garlic is rich in active ingredients that promote heart health. Spices contain a large number of antioxidants, and spices can reduce the loss of antioxidants in vegetables.
