The word Broccoli comes from the Italian word Broccolo. It is a well-known vegetable practically everywhere. It is easy to use as fresh or to enjoy different meals. Broccoli has been named as a cancer-preventing vegetable for many times, so there must be a reason why it is high in nutrition and therefore suggested by me as part of your daily menu as well.
1. High in fiber
Broccoli have both fibers presented so not only soluble but also insoluble fiber as well. It will keep you regular and lower the cholesterol, keep blood sugar stable and make easier to lose weight.
2. Include needed vitamins
It is high in beta-carotene, which converted in our body to be Vitamin A and mainly keeps your eyes, bones, and teeth healthy. Also includes vitamin K, iron, potassium and vitamin C.
Vitamin C is an essential dietary component because humans, unlike most animals, are unable to synthesize vitamin C endogenously.
100g of broccoli has around 120mg of vitamin C. So if to see the RDA which is 75-100 mg (for smokers it should be 35mg/day higher) than it would be a good idea to add broccoli to your everyday menu.
Good source of plant-based protein.
It has more protein than most of the other veggies, making it suitable for vegetarians that are otherwise not able to complete their protein requirements.
NB! Vegetarians or vegans need to get amino acids (proteins) in good balance like it is in meat. Therefore, it is important to eat together with the plant-based protein with whole grain. As an example: broccoli together with wholegrain rice or hummus + whole grain bread etc.
3. Reducing allergic reaction
Broccoli is reducing allergic reaction and inflammation. In some research has the broccoli has shown the ability to lessen the impact of allergy-related substances on our body. It has also omega 3 fatty acids, which are well known as an anti-inflammatory.
4. An important ingredient for Detox
Broccoli has been named many times to help prevent cancer which shows that it can “clean” the body and would be good as an ingredient in your detoxification menu.
Broccoli containing a unique chemical called sulforaphane which helps fight off malignant cells in the body. Broccoli has the ability to detoxify the body of cancer-inducing chemicals before they get a chance to cause problems.
The ways to select and cook the Broccoli.
At first, choose the fresh broccoli. It is the flowering top of the cabbage, so be aware that it is not old yet. If you notice the color change as the bright green begins to turn yellow then it will not give you as much as nutrition if it could. It also starts to have dark parts in the flowering top, definitely don’t use it in your meal. If possible than just cut out.
For the cooking point of view, the best would be not to overcook it. Overcooked broccoli becomes soft and along with this loss in texture comes a loss in flavor and nutrients. So, the best way is to eat as fresh or to steam it around 4 minutes. You can use it also in the soup, so the nutrients from the water can also be eaten.