Broccoli belongs to the cruciferous family, which also includes Brussels sprouts, cauliflower, turnips, and radishes. This vegetable, which is of Mediterranean origin, is one of the healthiest and most nutritious foods because thanks to its properties it prevents cancer, and the symptoms of menopause and is a source of iron, vitamin A, C, and folic acid.
The origin of broccoli cultivation is centered in countries with a temperate climate in the Eastern Mediterranean. The Romans already cultivated this plant, but it was not until the mid-twentieth century that its production developed in the United States and Europe, according to the Catholic University of Murcia (UCAM) in the document Foods of the Region of Murcia. Broccoli. It is now a popular food for its health benefits.
There are different varieties of broccoli, but the best known is the caliber, which is characterized by having a large, bright green head and a wide stem.
The UCAM indicates that regular consumption of broccoli – three to five times a week – or preparing food based on it, reduces the risk of suffering from chronic diseases associated with aging and certain inflammatory processes. Therefore, it is recommended to include it in the diet of all people. In the case of children, it can be made into purees.
Properties of broccoli
This vegetable is one of the most nutritious that exists since it is characterized by being a good source of bioactive compounds such as glucosinolates (GLS), flavonoids, anthocyanins, and phenolic acids.
Broccoli also provides a high percentage of vitamin C; in fact, consuming a 200 g serving of this vegetable covers more than three times the daily vitamin C requirements required by an adult. It also meets the daily requirements of folic acid and two-thirds of the necessary vitamin A, explains nutritionist Marcela López.
It is also a source of vitamins B1, B2, and B6, calcium, fibre, potassium, iron, phosphorus, iodine, zinc, and magnesium. It is characterized by being low in calories and fat, and its high percentage of fibre satiates the appetite.
Benefits of broccoli
Due to its components such as glucosinolates (GLS) and isothiocyanates (ITC) such as sulforaphane (SFN), benzyl isothiocyanate, or indole-3-carbinol, broccoli is beneficial in preventing neurodegenerative diseases, diabetes, and myocardial infarctions, according to the UCAM.
This green vegetable is ideal for fighting anemia, due to its high iron content. Thanks to its fiber and low-fat content, it helps reduce LDL cholesterol, which improves heart health and also prevents heart attacks. It also helps prevent constipation, as it also works as a good digestive aid.
Due to its iron, calcium, and phosphorus content, it is beneficial for bone health; thanks to vitamin A, it helps to promote healthy hair and skin; and due to its folic acid content, it is recommended during pregnancy and menopause.
One of the main characteristics of broccoli is that it is considered a cancer-preventative. Different studies indicate that this vegetable offers chemoprotection, that is, protection against agents that cause cancer. It also regulates estrogen levels in the blood, which prevents breast cancer.
“Indole-3-carbinol (I3C) is a powerful anti-cancer agent that prevents the development of certain types of tumors, such as prostate cancer. It acts in two ways: it blocks several phases of the cancer cell cycle and also inhibits the production of a prostate-specific protein (PSA), high levels of which are an indicator of cancer,” reads the text from the Food and Drug Protection Division of the North Carolina Department of Agriculture and Consumer Services.
The components of broccoli also act as enzymes that detoxify the body, as well as perform a complex hepatic action.
How to select and prepare broccoli
To get the most out of this vegetable, it is important to know how to cook it since many of its properties are often lost during the cooking process. However, it is also important to know how to select it.
According to nutritionist Carlos Méndez, you should choose broccoli with compact bunches, without signs of damage (with spots or very soft). The green color should be uniform and avoid those with yellowish tones, even on the leaves. Choose those with firm stems and without muddy spots.
“If we buy it and don’t use it right away, we can store it in the refrigerator drawers, but without washing it. We put it in an open plastic bag so that it has ventilation. This way it can last up to a week,” says the professional.
Before cooking, it is important to wash the broccoli with cold water, but directly from the tap, and not immerse it in a container, because it could lose its properties. When cooking, you can add a few pieces of celery to prevent the broccoli from smelling too strong.
Experts say that the best way to cook it, so that it does not lose its properties, is by steaming or boiling it: leaving it in water for up to four minutes. If it is overcooked, it will turn a very dark green color and lose its components, especially vitamin C.