Nutritional profile of broccoli
Broccoli, a member of the cruciferous vegetable family, is a nutrient dense food. It is a powerhouse of many essential vitamins and minerals. A 100 gram serving of boiled broccoli provides only 34 calories and gives us vitamin C (89.2 mg), vitamin K (110.3 μg), folate (65 mcg), pantothenic acid (0.5 mg), vitamin B6 (0.2 mg), potassium (316 mg) and magnesium (19 mg). It is also rich in dietary fibres (2.6 g) and carbohydrates (6.64 g) and has a good amount of protein (2.82 g) in it.
It is also a rich source of the antioxidants like beta-carotene, lutein and zeaxanthin. Broccoli is a natural source of well-known compounds like sulforaphane and indoles, which are thought to be beneficial for increasing one’s immunity, scavenge radicals and neutralize the damaging action of toxins.
Benefits of eating broccoli
Eating broccoli offers numerous health benefits. Studies have suggested that consuming broccoli is linked to reducing the risk of various types of cancers, promoting healthy skin, boosting cardiovascular health, improving digestion, promoting diuresis, and aiding in weight loss. Let’s have a look:
The sulforaphane found in broccoli helps in reducing inflammation, which is the leading cause of many chronic diseases. It helps in reducing the spread of cancer cells and also boosts immunity. According to studies, broccoli is extremely effective in reducing the risk of cancers, especially prostate and colon cancer.
Broccoli is also very beneficial for cardiovascular health. It helps in reducing the levels of bad cholesterol (LDL) in the body by reducing oxidation of LDL in the arteries. This, in turn, reduces the risk of heart diseases.
Broccoli contains high amounts of dietary fibre, which helps promote healthy digestion and keeps the digestive system healthy and functioning properly. It also helps in preventing constipation and other digestive disorders.
Due to its high mineral and nutritional content, broccoli helps in promoting diuresis, which is the increased production of urine in the body. This helps remove toxins from the body through urination and helps in flushing out excess fluids. The process helps in keeping the kidney healthy.
Broccoli contains a low quantity of calories and high amounts of dietary fibre, which makes it a great food item for weight loss. Eating broccoli is proved to be helpful in reducing weight as it is satiating and keeps you full for a long time. The minerals present in broccoli also help in reducing water retention.
How to incorporate broccoli in your diet
You can incorporate broccoli in your diet in multiple ways. You can simply steam it or blanch it, and have it as a side dish. You can also sauté broccoli with garlic and olive oil to enhance its flavour. Adding broccoli to pasta, pizza, salads and soups is also a great way to increase its nutrient content. You can also blend broccoli into smoothies for a nutritional boost.
Precautions while consuming broccoli
There are a few precautions to be taken while consuming broccoli in its raw form. The raw form of broccoli contains a compound known as goitrogen, which can interfere with thyroid functioning and could lead to several hormonal disruptions. Therefore, if you suffer from any thyroid disorders, it is best t o steam the broccoli before consuming it.
If you suffer from a compromised immune system due to any underlying health condition, it is advisable to cook the broccoli before consumption to avoid any possible harmful microorganisms present in the raw broccoli.
Preparation tips for broccoli
It is important to wash broccoli before consuming it, regardless of your health condition. Proper washing of broccoli helps in removing any traces of chemical fertilizer, bugs and bacteria present on its surface.
Always buy fresh broccoli and try to store it in a cold place if you have to store it for long. Place broccoli in a sealed container in the refrigerator as soon as you buy it, as leaving it outside at room temperature can make it lose its nutrient value.
It is always best to Consume broccoli within a few days of buying it to get the best health benefits.
Cooking tips for broccoli
When it comes to cooking broccoli, it is important to be careful. Overcooking broccoli can lead to loss of nutrients, and also destroy the flavour and texture of the vegetable. For best results, steam or blanch the broccoli.
It is always best to cook the broccoli for the least amount of time possible and to try and maintain its vibrant green colour. Cooking it for more than 3-4 minutes can lead to loss of flavour, colour and most importantly, nutrients.
Addition of lemon juice and salt can also help in retaining the colour and flavour of broccoli. Sautéing broccoli with garlic and olive oil is also a great way to bring out its flavour.
Conclusion
In conclusion, broccoli is a nutrient-rich vegetable that can be a great addition to anyone’s diet. Regular consumption of broccoli can help in reducing the risk of various diseases. For optimal nutrition, it is important to prepare it correctly and to consume it within a few days of buying it.
