Many people know the health benefits of broccoli, but knowing the nutritional content of broccoli in-depth, maybe not many people know. It is a fact that broccoli is a very rich source of plant-based nutrients, which helps in protecting against prostate cancer and stroke risk. Broccoli is a vegetable whose flowers are used, green broccoli flowers contain important and unique nutrients. Broccoli (Brassica oleracea) has properties for the prevention of various diseases and is a good ingredient for health. Botanically broccoli is the result of a cruciferous (Brassica) family of vegetables, including cauliflower, cabbage, arugula, and others.
Broccoli is a plant that grows well in cold areas and requires good, fertile, and dry soil. Mature plants grow to about 4-10 inches, and flower heads are dark green to purple (depending on species). The stalk is thick and measures about 6-10 inches. The fleshy flower stalks and heads are edible. Broccoli is one type of healthy vegetable that is very beneficial for health.
1. Low Calorie
Broccoli is one of the vegetables that have very low calories, which is only 34 calories per 100 g. However, broccoli is rich in fiber, minerals, vitamins, and antioxidants, which have been shown to have many health benefits. The total antioxidant power was measured in terms of oxygen radical absorption capacity (ORAC), and in broccoli, the ratio was 1632 mol TE/100 g.
2. Broccoli has anti-cancer properties
Fresh broccoli is a storehouse of plant-based nutrients such as thiocyanates, indoles, sulforaphane, isothiocyanates, and flavonoids such as beta-carotene cryptoxanthin, lutein, and zeaxanthin. Research has shown that this compound gives a positive signal by modifying at the molecular receptor level helping to protect us from various types of cancer, such as prostate, colon, bladder, pancreatic, and breast cancer.
3. Contains vitamin A for eye health
In addition to containing natural antioxidants from vitamin C, another source of antioxidants from broccoli heads is vitamin-A. 100 g of fresh Broccoli contains 623 IU of Vitamin A or 21% of the recommended daily level. Other pro-vitamins in broccoli such as beta-carotene, alpha-carotene, and zeaxanthin, are useful to help maintain the integrity of the skin and mucous membranes. Vitamin A is important for eye health and will help prevent macular degeneration of the retina in the elderly.
Broccoli leaves (green shoots) are a great source of carotenoids and vitamin A; (16000 IU of vitamin A per 100 g), this compound is several times more than that in flowers.
4. Broccoli Good source of folate
Fresh broccoli is an excellent source of folate, containing about 63 g/100 g (16% of the RDA). Studies have shown that consuming fresh vegetables and fruits rich in folate during prenatal and pregnancy can help prevent neural tube defects in babies.
5. Broccoli is rich in vitamin K
Broccoli flowers are a rich source of vitamin-K, and the B-complex group of vitamins, such as niacin (Vit B-3), pantothenic acid (Vit. B-5), pyridoxine (Vit. B-6), vitamin B-12, and riboflavin. Broccoli flowers also contain omega-3 fatty acids in addition to fish.
6. Good source of minerals
Broccoli is also a good source of minerals, such as calcium, manganese, iron, magnesium, selenium, zinc, and phosphorus.
Selection and Storage
Broccoli can soon be obtained throughout the year. Choose only broccoli flowers that are fresh, bright, and rich in texture. Do not buy broccoli that is riper, characterized by yellow leaf buds, an excessive number of branches, and with hollow stems. Unfortunately, broccoli is a vegetable that caterpillars and other insects like very much, so it generally requires a lot of pesticide in its treatment. So whenever possible, get broccoli at an organic vegetable store for maximum health benefits.
If you are going to process broccoli, rinse the flower heads by dipping them upside down in salt water, and soak them for 30 minutes. Then rinse the broccoli under cold running water, to remove residue from pesticides and other impurities. You can also apply this method of washing vegetables to other types of vegetables.
If possible, consume broccoli to get the best benefits when it is still fresh. Otherwise, you can store broccoli in the refrigerator, and wrap it in a bag to keep it good for a few days.
The flesh of the flower heads, stems, and leaves of broccoli are edible, the most delicious part of broccoli is the thick stems and petals.
The young, tender heads of broccoli can be eaten raw or used as a salad.
You can also stir-fry broccoli with other vegetables, such as beans and chicken, using delicious seasonings such as gravy, olive oil, pepper, and garlic.
Nutrients contained in broccoli such as folate, vitamins, and some anti-cancer substances in heat-sensitive broccoli. They will disappear if cooked in boiling water for too long. So broccoli can be cooked boiled, or sauteed half cooked.
1. Broccoli can cause skin allergies
Allergies are common in someone whose immune system is weak when it comes to identifying a food substance. The immune system thinks that broccoli is a kind of foreign substance that enters, this is indicated by various characteristics of allergies.
These symptoms can include itching in the mouth, skin rash, swelling of the lips, hands, or feet, difficulty breathing, coughing, nausea, vomiting, and dizziness.
To avoid allergies, you should immediately consult a doctor and stay away from foods that contain broccoli for a while.
Flatulence can occur in people who have irritable bowel syndrome or diseases of the large intestine. The 2006 research journal Gastroenterology and Hepatology, explains that one of the strong triggers of gas in the stomach is foods such as broccoli, kale, cauliflower, and cabbage.
3. Dangers when taking certain drugs
When you are on certain medications, it’s a good idea to consult first, if you want to eat this one green vegetable. Because, citing Web MD, broccoli can speed up the liver in breaking down drugs. Taking broccoli along with some medications that are changed by the liver may reduce the benefits of some medications.
4. Raise the thyroid gland
Eating too much broccoli can cause the thyroid gland, you know. According to the Kresser Institute, broccoli triggers the thyroid gland by making it swell, as well as preventing it from absorbing the necessary amount of iodine that the thyroid needs. This is because, if the thyroid does not get enough iodine, the body will have difficulty carrying out metabolic processes.
5. Reduce intake of vitamin K
Consuming broccoli is not good for people who are taking blood thinning drugs because it can reduce the intake of Vitamin K. This is because broccoli has a big role in blood clotting.
Broccoli is a healthy vegetable and also delicious to eat. Broccoli is usually processed into various dishes.