Healthy and rich in beneficial properties for our bodies, here are the following broccoli: the most widespread and consumed autumn vegetable in the world. With its single shape, resembling a small tree, broccoli is an important summary essential nutrients important for the functioning of the organism.
They don’t just support and strengthen immune systemfights seasonal diseases, but is rich in diseases fiber useful for effective digestion and complete intestinal purification. They constitute a necessary contribution to improving the health of those who consume them. This is why it is important to include it in the diet by cooking it the right way, so as not to lose its nutritional content.
Broccoli in immune system defense
An edible green plant, broccoli is an integral part of the larger broccoli family Brassicaceae or cruciferouscombines very well with cauliflower, cabbage, but also turnips, radishes and rocket. The structure resembles a small tree complete with a stem and flowering head, including leaves and florets are dark green. It is an annual vegetable grown throughout the Mediterranean region and widely distributed throughout the world, and shows its maximum potential during the coldest season from September to March.
To take advantage of its undeniable benefits, it is important to cook broccoli the right way, as it is rich in nutrients essential nutrients useful for body health but also the brain. It is small and curious, but it is also very important for the immune system because broccoli contains:
- vitamin Cuseful for supporting immune defenses against seasonal diseases;
- vitamin Kfor effective bone and blood clotting treatment;
- vitamin B9 or folic acidto support the nervous system and red blood cells, but also B6, B2, B3, B5 and B1 to help the energy system;
- fiberfor better digestion, for effective bowel cleansing and to protect the bacterial flora to support the immune system;
- mineral saltsuch as calcium, phosphorus and potassium for healthy muscles, mind and bones, but also iron for the transport of oxygen in the blood and for the production of red blood cells;
- antioxidantsuch as vitamin C, beta-carotene, sulforaphane, but also lutein and zeaxanthin against cellular oxidative stress and from valid antitumor actionanti-inflammatory and supports the immune system and eye health.
Nutritional value and benefits for the body
Broccoli is low caloriesabout 34 calories per 100 grams of product, which is why they can be included in any diet. They are very rich in water, fiber, enough nutrients to fill and nourish without weighing you down. As already mentioned, they offer fundamental support for the health of the immune system and intestines, but also guarantee benefits for the whole organism. For example improve blood circulationreduces the risk of developing cardiovascular disease, also reduces inflammation. They control and reduce levels bad cholesterol and actively participate in the synthesis collagenprotects healthy teeth, bones and eyes. Without forgetting that the B vitamins present are very important for the proper functioning of the body metabolismwhile the folate contained supports the correct development of the fetal nervous system.
Only in some cases broccoli must be limitedfor example for people who suffer thyroid disordersdue to the presence of goitrogens and can interfere with thyroid function. If consumed in excess it can be beneficial intestinal disorders such as bloating and flatulence, which is why this medicine is not suitable for those suffering from irritable bowel syndrome or indigestion. On the contrary, it is better to avoid consumption during pregnancy or if you suffer from it blood clotting problemsdue to the presence of vitamin K which can interfere with ongoing therapy.
How to consume it correctly
So that the benefits it contains are not lost, it is important to cook broccoli in the right way, for example steamedso that it is soft and crunchy at the same time. After steaming it can be cooked gratin quickly in the oven or saute in a frying pansoftened with a little water then browned with oil, garlic and a pinch of hot chili. To make cooking easier, simply separate the florets and leaves, while the stems can be peeled so that the inside can be enjoyed, even raw. Also perfect if cut roughly and cooked on the grillwith aroma and lemon juice.
They are excellent as a side dish, or as an integral part of soups, chowders, savory pies, omelettes, as burgers, meatballs, or to season pasta. They can be consumed two to three times a week, as an integral part of a healthy and balanced diet, to guarantee a constant supply of vitamins and antioxidants for always perfect health.
