7 Health Benefits you need to Know about Broccoli
I bet you already know that broccoli is considered as one of the healthiest vegetables, right? As a matter of fact, this has been tagged as the “star among vegetables”. In case you’re still intrigued why, let us share with you why. For women who haven’t yet aware of its benefits to their health, then this article is for you…
A Quick Glimpse to the Star among Vegetables
Broccoli is said to be originated from Italy. It belongs to the Brassica family of cruciferous vegetables. Included in the same family are more familiar vegetables such as cabbage, cauliflower, kale, and Brussel sprouts.
Health Benefits of Broccoli
Here are some things you should know about broccoli.
Broccoli is known to be beneficial for women.
Do you know that broccoli contains phytonutrients, which are known as indole and sulforaphane, both are known and recognized to help prevent breast cancer. These phytonutrients help block estrogen metabolite which causes breast cancer growth. In addition, broccoli’s folic acid content is also good for pregnant women preventing birth defects. It is also a rich source of calcium which helps prevent osteoporosis.
It helps in protecting the body against various cancers and other cancer-causing substances. Studies have revealed that broccoli’s cancer-fighting substance called sulforaphane helps activate the body’s immune system cells (known as T-cells), and aid the liver in detoxifying carcinogens caused by cigarette smoking, exhaust fumes, and taking drugs and alcohol.
In addition, there are also experts who stated that cruciferous vegetables lower the risk of developing cancers of the oral cavity, stomach, throat, lungs, colon and pancreas.
It helps in treating health and cholesterol problems.
Aside from the rich fiber content of broccoli, it also has Vitamin C and potassium, promoting normal heart functioning.
Broccoli benefits for weight loss.
Broccoli is a low calorie food, which is very good for those who are in a diet. As a matter of fact, each cup of steamed broccoli contains only 46 calories. So, if you’re in a weight loss journey, steamed broccoli can be your perfect snack. So healthy, so less calorie!
It has anti-oxidants to help boost the immune system.
Broccoli also contains several antioxidants such as beta-carotene, Vitamin C and glutathione. Not known from many, aside from the widely known “whitening” effects of glutathione, this is an effective aid to the liver to neutralize cancerous substances and pollutants, including lead and mercury.
It is consumed to prevent several types of diseases.
Just like other types of healthy vegetables, broccoli has been found to be good in the prevention and control of other diseases such as heart disease, diabetes, arthritis, cancers and Alzheimer’s diseases.
It serves as a diet aid.
Broccoli is a good carb foods but hey, no worries, because it is high in fiber which aids digestion, prevents constipation, and maintains low blood sugar.
To make this article even more informative, let me share some tips how to eat broccoli and get its health benefits.
- Try steaming the vegetable rather than boiling it.
- Roast broccoli and then season it with calamansi, cheese and vinegar.
Reminder: For those people who are having a thyroid problem such as hypothyroidism, be cautious in eating large amounts of cruciferous vegetables.
Here’s one healthy and mouth-watering broccoli from Simply Recipes website.
- 1 bunch of broccoli
Others you can add:
- Olive oil, butter, or mayonnaise (use olive oil if cooking vegan)
- Freshly ground black pepper
- Lemon zest or juice, balsamic vinegar, seasoned rice vinegar
- Toasted almonds, toasted sesame seeds
1 Prep the broccoli crowns and stems: Cut the crowns away from the large stems of the broccoli. Break the crown up into bite-sized florets. Rinse the broccoli florets thoroughly.
Peel and discard the thick outer skin of the stems. Slice the stems or cut them into quarters lengthwise.
2 Bring steamer water to a boil: Place 3/4 to 1 inch of water in a saucepan with a steamer and bring to a boil. (Note that is you don’t have a steamer, you can simply put the broccoli directly into an inch of boiling water.)
3 Add broccoli, steam 5 to 6 min: Add the broccoli to the steamer and cover; reduce heat to medium and let cook for 5-6 minutes. The broccoli is done when you can pierce it with a fork. As soon as it is pierce-able, remove from heat, place in serving dish.
Note that green vegetables like broccoli will turn from vibrant green to drab olive green at about the 7 minute mark of cooking. So, watch the time, and don’t let the broccoli overcook!
4 Dress with your favorite topping: Dress to taste with butter, olive oil, mayonnaise, lemon zest or juice, seasoned rice vinegar, balsamic vinegar, ground black pepper, toasted almonds, or sesame seeds.
Credits to the Owner of the Recipe : http://www.simplyrecipes.com/recipes/steamed_broccoli/
Ready to eat healthier foods starting today? Include broccoli now in your weekly recipe plan