Properties of broccoli, a very beneficial food

 
Broccoli is a healthy food which is going through its golden years. More and more people are becoming aware of its properties, the different ways of cooking it, and its rich taste. We analyse the benefits and how they can help our body.

Benefits of broccoli

Green, versatile, and full of nutritional properties. Broccoli is a good source of pro vitamin A (mainly in the form of beta-carotenes) and one of the foods with the highest content of vitamin C and folic acid, to the extent that one portion (200g) provides three times more than the recommended daily amount of vitamin C and half of the recommended daily intake of folic acid.

It is also a source of minerals, such as calcium, phosphorus, potassium, and even proteins of plant origin, with a high fibre content and helping the proper functioning of the digestive system.  

This vegetable from the cabbage family has numerous phytochemicals (glucosinolates / Isothiocyanates / indoles). These are natural chemicals that have a preventative effect against cancer.  The phytochemicals are elements that work with the human body and help its correct functioning.

The strong antioxidant action of broccoli (mainly thanks to the vitamin C contribution and beta carotenes) prevents lipid oxidation in our body, as well as neutralising the damaging effect of the free oxygen radicals.  Its antioxidant capacity is impressive, helping the good working of the immune system and constituting one of the main reasons why we should eat broccoli regularly. 

How to cook broccoli

It is really easy to include broccoli in our daily diet. This vegetable can be cooked in many different ways, but paying attention to it being a short cooking since this is how to maintain most of its properties.

The recommended method of cooking is using steam or in very little water.  Once the water is boiling, there is no need to cook it for more than 10 minutes.  If the broccoli is cooled in iced water immediately after cooking, we preserve its bright green colour and a crunchy texture. Broccoli can also be cooked in the oven or lightly boiled before being finished on the griddle or sautéed with other vegetables, dried fruits, tofu or pieces of ham.