Broccoli has unique he alth properties. Among other things, they protect against cancer, stomach ulcers, anemia, and also have a positive effect on the functioning of eyesight and regulate blood sugar levels, which is especially important for diabetics. All thanks to the content of vitamins, minerals and sulforaphane - a strong antioxidant. Check the nutritional and he alth properties of broccoli.

Broccoli , also known as green cauliflower or green cabbage, has uniquepropertiesandnutritional values ​​ making them one of the he althiest vegetables in the world. In addition, the taste of broccoli is more delicate than its cousin, cauliflower, and thus - it is definitely tastier and can be combined with many dishes.

Broccoli - anti-cancer properties

Broccoli exhibits anti-cancer properties thanks to its compactnesssulforaphane- a powerful antioxidant that blocks the formation of neoplastic DNA mutations and facilitates the elimination of cancer cells.

Sulforaphane can protect, among others, against cancer of the prostate, breast, lung and colon, but only on condition that the broccoli is properly cooked - emphasize scientists from the University of Illinois in the "Journal of Food Science".

Research shows that vegetables retain their anti-cancer properties when blanched at 76 degrees C, not 86 degrees C, as is the practice so far. Boiling vegetables destroys myrosinase - an enzyme that is necessary for the production of sulforaphane, the researchers explain.

Due to the fact that high-temperature blanching is an introduction to freezing vegetables, frozen broccoli does not retain the ability to produce sulforaphane, and thus - it does not have anti-cancer properties. The solution is to steam broccoli for max. 3-4 minutes.

Other American scientists recommend that boiled broccoli be eaten along with other products containing active myrosinase, including mustard, radishes, arugula, wasabi and all raw cruciferous vegetables.

Thanks to this, the anti-cancer properties in broccoli are activated faster. The anti-cancer effect is also enhanced by combining them with tomatoes.

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Broccoli - healing properties

Broccoli May Alleviate Autism Symptoms

Broccoli may relieve symptoms of autism for a while, argue scientists from the MassGeneral Children's Hospital and John Hopkins Medical University (USA) in the journal "PNAS".

All thanks to the content of sulforaphane, which protects against inflammation caused by oxidative stress, characteristic of people with autism. According to the researchers, therapy with this substance improves the general functioning of patients.

According to the research, patients who so far did not communicate by voice, speech or gesture have become more communicative (e.g. shake hands with another person). Their strange behavior has also been restricted. Unfortunately, the effects of the therapy are only temporary and they disappear with its completion.

Broccoli can protect against ulcers

Broccoli and broccoli sprouts can protect against stomach and duodenal ulcers. Contained in these green vegetables, the above-mentioned Sulforaphane destroysHelicobacter pylori- bacteria that can contribute to the development of ulcers, as well as a number of other disorders, including gastritis, esophagitis and even stomach cancer, argue scientists from Johns Hopkins University School of Medicine in B altimore (USA).

Their research shows that sulforaphane killsHelicobacter pyloriregardless of whether the bacterium is inside or outside the gastric mucosa cells. In addition, it even kills strains that become resistant to commonly used antibiotics.

Broccoli for hypertension

Broccoli is a treasure trove of potassium - 100 g of cooked vegetables contain as much as295 mgof this element. Potassium makes the blood vessels more open, which allows the blood to circulate more freely. The result is a pressure drop.

In addition, potassium accelerates the excretion of excess sodium from the body, which also helps to lower the pressure level. Therefore, they should be reached by people struggling with hypertension.

Broccoli for strong joints

Broccoli strengthens the joints and makes them more flexible. Everything incl. thanks to the high content of vitamin C (64.9 mg in 100 g of cooked vegetables), which is necessary for the production ofcollagen, which builds cartilage, improves the condition of connective tissue and is responsible for the condition of joints and tendons.

Broccoli for he althy eyes

Broccoli contains lutein, zeaxanthin, vitamin B2 and vitamin C - substances that protect against age-related visual impairment. They can, among others reduce the risk of macular degeneration.

Broccoli and diabetes

IG broccoli=15, but diabetics should reach for it not only because of the low glycemic index. Broccoli can reduce the risk of cardiovascular disease in diabetics who, due to high blood glucose levels, are five times more likely to develop these diseases than other patients, argue scientists from the University of Warwick, whose research results were published in the journal "Diabetes".

Broccoli owes its unique properties to sulforaphane, which stimulates the production of an enzyme that protects blood vessels and allows them to regenerate.

In addition, these vegetables contain chromium, the interaction of which with insulin ensures the maintenance of optimal blood sugar levels.

Broccoli and slimming

Broccoli is low in calories - in 100 g of cooked vegetables it provides only 35 kcal. In addition, they have fiber that fills the stomach, giving a feeling of fullness for a long time, and thus - prevents snacking.

They shouldn't be the main ingredient in your weight loss diet though, because, like other cruciferous vegetables, they cause gas and gas.

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Broccoli - nutritional values ​​

Nutritional value of cooked broccoli in 100 g

Energy value35 kcal
Total protein2.38 g
Fat0.41 g
Carbohydrates7.18 g
fiber3.3 g
Vitamins
Vitamin C64.9 mg
Tiamina0.063 mg
Riboflavin0.123 mg
Niacin0.553 mg
Vitamin B60.200 mg
Folic acid108 μg
Vitamin A1548 IU
Vitamin K141.1 μg
Minerals
Calcium40 mg
Iron0.67 mg
Magnesium21 mg
Phosphorus67 mg
Potassium293 mg
Sodium41 mg
Zinc0.45 mg

Data Source: USDA National Nutrient Database for Standard Reference

Broccoli - how to prepare?

Broccoli can be eaten raw, dipped in cream, sour milk or mayonnaise. They also taste delicious when baked in a béchamel sauce or as a cream soup.

Broccoli, like all cruciferous vegetables, has gas-forming properties. To alleviate them, broccoli should be served with garlic, ginger, dill or caraway seeds.

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