What kind of vegetable is broccoli?
Broccoli is a cruciferous vegetable, closely related to kale, cauliflower, and Brussels sprouts. Cultivation of broccoli began in ancient Rome, where the vegetable was given a Latin name that translates as “branch” or “arm”.
What are the health benefits of broccoli?
The benefits of broccoli are truly multifaceted. Here’s why it deserves attention:
- Maintains gastrointestinal health. The fiber contained in broccoli helps beneficial bacteria maintain dominant positions, which affects the well-being of the “host” and the regularity of bowel movements.
- Normalizes sugar and cholesterol levels. Also, thanks to fiber. It can slow down the absorption of nutrients. As a result, after eating, the level of sugar and cholesterol in the blood increases gradually .
- Slows down cell aging. Broccoli contains several antioxidants , including vitamins C and E, beta-carotene, and various flavonoids. Antioxidants help protect cells from damage caused by harmful free radicals and reduce the risk of chronic diseases. Sulforaphane in broccoli activates genes responsible for producing its own antioxidants.
- Helps manage weight. Some of the fiber in broccoli is soluble. It can swell in the stomach, turning into a gel and slowing down the emptying of the stomach. So, eating broccoli as a side dish can help you feel full longer.
- Supports the immune system. Half a cup of cooked broccoli provides 84% of the daily requirement for vitamin C, a key nutrient for immune function. Additionally, compounds such as indole-3-carbinol and diindolylmethane found in broccoli affect the immune system. They help regulate the immune response and reduce inflammation.
- Reduces the risk of dementia. Daily consumption of dark green vegetables, including broccoli, helps maintain memory and mental performance in the elderly. Kaempferol and sulforaphane in broccoli protect nerve cells from damage and accelerate the restoration of brain tissue.
- Improves skin condition. Broccoli can boost collagen production — or rather, this is what vitamin C in the vegetable does. Collagen makes skin look young, elastic, and radiant. Broccoli antioxidants also increase skin resistance to UV damage.
- Strengthens bone health. Broccoli is rich in calcium, which is essential for strong bones. It also contains vitamin K, which helps bones absorb and use calcium. A diet rich in calcium and vitamin K reduces the risk of osteoporosis.
- Supports the heart. Due to its anti-inflammatory properties, broccoli may improve heart health. There are studies that show that the fiber and potassium found in broccoli reduce the risk of heart disease by lowering cholesterol levels and improving cardiovascular function.
- Helps prevent cancer. Broccoli glucosinolates may reduce the risk of prostate, breast, lung, and colon cancer. These compounds have the potential to enhance the body’s detoxification of carcinogens, substances that accelerate cell degeneration.
- Removes harmful chemicals. Johns Hopkins University specialists, together with scientists from China, have discovered that broccoli stimulates the removal of certain air pollutants from the body. A study involving about 300 Chinese adults showed that daily consumption of a broccoli sprout drink for three months helped to more actively remove two harmful chemicals in the urine: benzene and acrolein. They are also found in tobacco smoke and are considered potential carcinogens, that is, substances that increase the risk of cancer.
Can broccoli be harmful?
Yes, if a person is prone to flatulence. Broccoli increases gas formation and bloating, especially in cases of irritable bowel syndrome.
Broccoli is one of the most gas-producing vegetables, and it owes this property to raffinose. Raffinose is a short-chain sugar made up of three simpler sugars: galactose, glucose, and fructose. Raffinose passes through the small intestine undigested until bacteria in the large intestine ferment it, releasing methane. In addition, the glucosinolates that broccoli is famous for contain sulfur, which is broken down in the intestines into hydrogen sulfide, the compound that smells like rotten eggs.
Also, eating broccoli is unsafe if you are taking medications that reduce blood clotting – the vegetable is rich in vitamin K, which promotes blood clotting and, in fact, can have the opposite effect.
People with thyroid problems may also want to avoid broccoli, as the cruciferous vegetable contains goitrogens. “Goitrogens are substances that contain a compound called goitrin, which can interfere with thyroid hormone synthesis when there is an iodine deficiency,” explains Molly Hembree, a registered dietitian. However, cooking inactivates goitrogens, Hembree says.
How to cook broccoli
First, choose fresh broccoli. The florets should be deep green and tightly packed together. The smell should be present, but not too strong.
Don’t wash fresh broccoli unless you plan to eat it. Place it in a loosely sealed plastic bag and refrigerate. Use fresh broccoli within 3 to 5 days. To preserve its nutritional properties longer, if possible, place it deep in the refrigerator, away from fruits and vegetables that emit ethylene, such as apples and bananas. Ethylene accelerates the ripening of foods.
The following signs indicate that broccoli is not fresh:
- putrid smell;
- yellowed inflorescences;
- yellow or brown spots on the top;
- withered and yellowed stem;
- inflorescences that bend or separate easily;
- a curved stem, which may also have cracks;
- mold – fluffy white or black spots.
To get more sulforaphane, it is better to eat broccoli raw. Heating partially inactivates myrosinase, the enzyme needed to convert glucoraphanin into active sulforaphane. However, even cooked broccoli can provide sulforaphane, since some myrosinase is present in the small intestine.
How to cook broccoli:
- In a deep fryer, it will turn out crispy.
- With hummus, flavored with tahini or guacamole.
- With meat – adding to roasts, soups, stews.
- In a blender, mixing raw or frozen broccoli into a smoothie.
- In salads and sauces – as an “invisible” ingredient, finely chopped or pureed
And finally, a piece of know-how from Australia for those who don’t like broccoli at all, but adhere to a healthy lifestyle. The country’s national science agency has developed broccoli powder. A resourceful barista conquered the Internet by adding this powder to a latte and calling the new drink “Broccolatte”. Broccoli coffee became a hit and gained popularity among Australians. By adding two tablespoons of broccoli powder to your drink, you are essentially consuming one whole serving of this vegetable.