Coming from the cruciferous (or brassicaceae) family, like cabbages (headed cabbage, Brussels sprouts, kohlrabi, etc.), watercress, radishes or even turnips, broccoli is far from being unanimously accepted . Children and adults alike may find themselves ignoring this all-green vegetable with its melting florets and crunchy base. And it’s a shame, because its countless benefits and its protective role for our heart, our skin and even our eyes are not contradicted by the studies carried out on this close cousin of cauliflower and wild cabbage. In this article, we have therefore decided to pay tribute to it by giving you seven good reasons to put this vegetable on the menu.
1) This green vegetable is nutritionally good
Rich in water and vitamins (notably B9 and C), broccoli has established itself not only as a must-have in nutritionists’ offices, but also as a great favorite of people following a diet to lose weight or rebalance their diet. This is mainly explained by a high nutrient density combined with low caloric density (it only contains 35 calories per 100 g!). It also provides a lot of excellent dietary fiber for the proper functioning of intestinal transit and a healthy microbiota in addition to providing a long-lasting satiating effect to limit cravings. Surprising fact: this crucifer also contains 3 g of protein per 100 gwhich is relatively high for a fresh vegetable.
2) Broccoli protects you from cardiovascular diseases
Its richness in vitamins gives it a real protective power against the risks of developing certain pathologies. This is especially seen in the cardiovascular system and the reduction in heart problems thanks to its vitamin C content. Add to this its lutein which has a preventive role in the thickening of the arteries and the accumulation of plaques inside. of his last. Like other cruciferous vegetables, it therefore allows reduce the risk of clots which can in particular cause a myocardial infarction. Finally, its sulforaphane (present in good quantities in this brassica) acts against high blood pressure and also protects the most fragile areas of the arteries against lipid plaques.
3) A well-known anti-cancer
Like all members of the brassica family, this vegetable contains a large quantity of essential antioxidants to protect our body from the harmful effects of free radicals (aging and oxidative stress). In doing so, he has a preventive role in many diseases, starting with cancer. Under the action of an enzyme, its glucosinolates are transformed into isothiocyanates very antioxidant. When consumed regularly, broccoli therefore has a protective power against cancer of the colon, stomach, lung, cervix, breast and even prostate.
Note, however, that it is appropriate to cook and prepare this ingredient properly to preserve its fragile nutrients. Steam cooking which does not exceed four minutes and its association with broccoli sprouts or probiotics can really improve the absorption of sulphoraphane, and therefore potentiate its effects. So be careful not to overcook it…
4) Broccoli is good for your bones
You would be wrong to believe that only dairy products are good for your bones! This cruciferous plant is in fact a good source of vitamin K1 (141 µg per 100 g). However, just like its sister vitamin D, vitamin K reduces the risk of bone diseases. In this food, we also find potassium, calcium and magnesium (respectively 125 mg, 43.3 mg and 11.2 mg per 100 g), a cocktail also good for a more robust skeleton.
5) Notorious anti-inflammatory effects
Thanks to its high composition of flavonoids, carotenoids and other anti-inflammatory antioxidants, this crunchy vegetable reduces oxidative stress within the body and thus participates in the reduction of joint pain. Its sulforaphane (him again!) also acts as an effective protector against inflammation of the respiratory tract linked to external aggressions (for example smoke or atmospheric pollution).
6) Great help in maintaining good vision
We often hear that carrots are good for eyesight. However, like dark green vegetables, broccoli is not to be outdone. It indeed contains a high content of carotenoids (more precisely lutein and zeaxanthin) which are excellent for eye health and prevention of eye diseases. By protecting the macula from light, lutein helps, for example, to prevent macular and retinal degeneration. Finally, let us recall the beta-carotene composition of this cruciferous plant (at 312µg per 100 g). This precursor of vitamin A indeed plays a important role in visionbut also takes care of the health of the skin and mucous membranes.
7) And in fact, let’s talk about the beneficial effects of broccoli for the skin!
You probably already know that vitamins A and C are very beneficial for the largest organ in the world. Beta-carotene appears to play a role in prevention of skin cancer risks. As for sulforaphane, it helps promote the repair of damage caused to the skin by helping its regeneration. However, you can more directlyuse organic broccoli oil cold pressed onto your skin and hair. Anti-inflammatory, antioxidant, healing and regenerating, it smoothes and rejuvenates the skin while protecting it from the harmful effects of UVA rays and will help to condition, nourish and shine the hair (especially curly hair where it reduces frizz).
Let us remember once again that cooking broccoli plays an important role in preserving its nutrients. It is therefore preferable to consume it raw, blanched or quickly steamed to retain the full potential of its vitamins. A scientific study recommended carefully breaking it up and frying it. So many delicious ideas to make the most of this healthy vegetable! On the other hand, ban cooking in water or in the microwave which makes it lose all nutritional value.