Broccoli, which is popularly known as a tasty and hearty green vegetable is rich in various kinds of nutrients. Broccoli is said to have the most nutritional element in comparison to any other vegetable. When someone says to add green vegetables to our diet, the foremost veggie that comes to our mind is Broccoli. Broccoli came from the cabbage family that can be categorized as an edible green plant. Telling more about Broccoli's benefits for the skin, here are some of the benefits of broccoli:
It helps in Cancer prevention
Broccoli shares immune-boosting and cancer-fighting properties same as other cruciferous vegetables like Brussels sprouts, Cabbage and cauliflower. It contains natural properties that deplete estrogen which usually causes cancer. Some research shows that eating broccoli is highly suitable for preventing uterus and breast cancer.
It helps in reducing cholesterol
Broccoli has soluble fibres in it that draws cholesterol out of our body. The fibres present in broccoli help bind with bile acid in our digestive tract which excreting cholesterol out of our body made easy. According to studies, a specific variety of broccoli can help in reducing LDL cholesterol by 6%.
Broccoli helps in reducing inflammation and allergic reaction
Broccoli contains a significant amount of omega-3 fatty acids in it which is well known for its anti-inflammatory properties. Additionally, because broccoli contains sulforaphane, a chemical that inhibits the enzymes that can damage joints and cause inflammation, broccoli can benefit people with arthritis.
It contains powerful antioxidants
Broccoli contains antioxidant properties in it that help the body in a variety of ways. It is also concentrated with vitamin C which makes it a great source of immunity. Broccoli is rich in carotenoids, beta-carotene and other power-packed antioxidants.
Improves Bone Health
Broccoli contains vitamin K and calcium which are important for bone health and the prevention of osteoporosis. Along with calcium and vitamin K broccoli also contains other nutrients like phosphorous, magnesium and zinc. Cause of these natural properties broccoli is suitable for lactating mothers, children and elderly people.
Heart health
Sulforaphane, one of the isothiocyanates (ITCs) in broccoli, has anti-inflammatory properties that may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be brought on by inflammation as a result of persistent blood sugar issues. Because it contains fibres, fatty acids, and vitamins that help the body regulate blood pressure, broccoli is excellent for heart health. This contributes to lowering bad cholesterol and promoting heart health. Broccoli also aids in the prevention of blood vessel damage.
Great for Diet aid
Broccoli is a good card source and is rich in fibres that aid in constipation, digestion, and maintaining low blood sugar. Broccoli is also a great option for weight loss because it is fibre-rich. It is ideal for Salad and completing your five-colour veggies every day. Broccoli also contains protein making it a great source for vegetarians that are otherwise not able to complete their protein requirement.
Broccoli is great for detoxification
Broccoli is rich in fibres, which aid in removing toxins through the digestive tract. Broccoli is also full of natural properties like antioxidants that help in overall body detoxification. It has unique phytonutrients that help detox the body, which means that the body removes all the unwanted contaminants present in it. Broccoli also contains isothiocyanates, which help in the detoxification process at the genetic level.
Great for skin care
Skin care not only brings a glow to your skin but also gives immunity. Broccoli is rich in nutrients and antioxidants like minerals like copper, zinc, broccoli and vitamin C which helps in maintaining skin health. It keeps the natural glow of the skin by protecting it from getting infections. It is also full of amino acids, folates and vitamin C that make broccoli an ideal vegetable for maintaining skin health and immunity.
Broccoli for Eye care
Broccoli contains phosphorous, vitamins A, B, C and E, Beta- carotene all these nutrients are great for eye health. These nutrients help to protect an eye against macular cataracts, and degeneration and even repair our vision by radiation we go through every day by constantly using our phones, laptops, T.V. or we can say in front of a screen.
Great for Anti-Ageing
Broccoli is rich in nutrients that include Vitamin C which has numerous antioxidant properties. Vitamin C is great for anti-ageing. It is because the antioxidants present in Vitamin C helps to fight with free-radicals that are one of the main reason behind ageing. Regular eating of broccoli aids in reducing wrinkles and fin-lines, acne and even pigmentation.
Fight toxins and pollution
Broccoli is a nutritious vegetable that is high in vitamins and minerals. Its capacity to inhibit some pollutants is what makes it an effective anti-pollution food. The nutrients found in the stub, rather than the sprouts themselves, benefit the body. A Chinese study found that broccoli sprouts were particularly effective at battling and eliminating air pollutants from the source. When you consume broccoli, the phytochemical glucoraphanin starts a reaction that attaches to the dangerous benzene compound, breaks it down, and energises the body to excrete it more quickly, before it has the opportunity to cause cellular damage. The same mechanism has been discovered to be effective in removing toxins linked to cigarette smoke and environmental pollution. Therefore, reducing some of the health risks at the source involves detoxifying the body by consuming a straightforward vegetable like fresh broccoli juice or a smoothie as soon as you arrive home.
Ways of using Broccoli (Cooking / Eating )
Broccoli is among the most nutritious vegetable eaten in both raw and cooked form. Raw broccoli contains more sulforaphane than cooked once and it is more suitable for salad purposes. Whether eaten raw or cooked, broccoli provides many nutrients and minerals to your body that protect you from various diseases. If you don't know how to cook broccoli here are some ideas you can try.
Cooking a Broccoli
Before cooking broccoli, it should be washed in water. For cooking cut the florets into 4 parts. The florets and stems are the edible portions of broccoli. To get the maximum nutrients from the broccoli is by letting it sit for a few minutes before cooking. It can be cooked in many ways and can be used in many recipes to increase their nutrition quotient. Try not to overcook the broccoli as it can lose its nutrients. Cooking broccoli a low temperatures helps to enhance its nutrient availability as compared to eating it raw.
Here are some of the methods of cooking Broccoli:
Eating steamed broccoli is low in calories and is best in terms of health. But overcooking the broccoli should be avoided as it wipes outs its colour and flavours out its colour and nutrients. It should be cooked for a short duration until it remains crispy but becomes tender.
You can steam broccoli either in a microwave or on a stove; it's up to you. Put the broccoli in the dish and pour 2–3 tablespoons of water on top. Microwave it on high for 3 to 4 minutes, or until tender. Microwave it for a few more minutes if it is required.
For steaming broccoli on the stovetop, fill a pot with water and put a steamer basket on top. Simmer over medium-high heat and add the broccoli florets and stems. Cover the pasta and steam for 4–5 minutes until it becomes tender. Steamed broccoli can be eaten with olive oil, seasonings, casseroles, salads, and soups.
Blanching broccoli is another way to make it tender. For this, fill a bowl with cold water and bring it next to the stove. Boil a large pot of water and add a tablespoon of salt to it with the broccoli. Cook it for 1 or 112 minutes until it turns crisp and tender. Now the broccoli is ready to serve as a vegetable platter. Freezing the broccoli raw can leave it with shrivelled stems and make it bitter. But blanching broccoli preserves its bright colour and flavour.
Ensure the broccoli is completely dry, and if it is not, rinse the broccoli properly. Heat some oil in a pan at medium-high heat. Add the broccoli florets, along with salt, and toss to coat with oil. After a few minutes (1-2 minutes), add the steam. Continue to cook and stir until the broccoli is tender.
For roasting broccoli, it should be dry. Heat the microwave to 425°F. Coat the broccoli with a few tablespoons of oil and a half teaspoon of salt. Spread the broccoli on a thin layer of aluminium foil lined with a baking sheet. Roast it for 20–25 minutes, until it becomes crunchy. It should be served immediately and can be used as a side dish or a pizza topping.
Eating a Broccoli
There are many ways of serving and cooking broccoli. It can be served and added to pizza, pasta, or salad, and even made into a soup to make them more nutritious.
- Pastas: Broccoli can be added along with nuts to pasta with olive oil and some salt and pepper to taste.
- Broccoli soup: Broccoli and cauliflower can be pureed and combined with seasonings of your choice to make a delicious soup. You can also make chicken soup by pureeing broccoli and chicken broth with an onion sautéed in olive oil.
- Omelette: Chopped Broccoli can be added to the omelette to make it more nutritious.
- Salad: Steamed broccoli with chickpeas, olive oil, halved grape tomatoes, and crumbled feta with red wine vinegar.
- Dip: Steamed broccoli pureed with sour cream and grated parmesan can be served alongside raw vegetables.
- Frittata: Steamed broccoli with chopped garlic can be sauteed in olive oil and covered with fatted eggs. Sprinkle with grated cheese and bake at 350°F until puffed.
Broccoli Recipes and directions
Broccoli soup
Ingredients you need
- 2 tbsp of butter.
- 1 chopped celery stalk
- 1 onion
- 3 cups of chicken broth
- 8 cups of broccoli
- 2 tbsp of all-purpose flour
- 2 cups of milk
- Black pepper and salt for the taste.
Directions to cook
- In a medium-sized pot, melt 2 tablespoons of butter. Now, cook the onion and celery until tender. Cover and simmer for 10 minutes after adding the broccoli and broth.
- Pour the soup into a blender, filling the pitcher no more than halfway.
- Start the blender and give it a few quick pulses to get the soup moving before letting it puree.
- In batches, puree the soup until smooth. Fill a clean pot halfway with water.
- Melt the 3 tablespoons butter in a small saucepan over medium heat. Mix in the flour and milk.
- Stir the mixture until it is thick and bubbly, then add it to the soup.
- Before serving, season with pepper.
Broccoli smoothie
Ingredients you need
- 1 cup of water
- 1 cup of milk
- 1 cup each of broccoli florets and blueberries
- 1 banana
- 1 cup of oats
- 2 tbsp of sunflower seeds
- 1/2 cup of raisins
Directions to cook
- For a few seconds, combine the dry ingredients and the liquid.
- Now, combine the fruit and the remaining ingredients in a blender and blend until smooth.
- Now, serve.
