Written By Admin
Monday, July 4, 2016
Broccoli began to be considered for most powerful vegetables in the world. It’s hard not to love a vegetable that has a wonderful flavor, can be used in countless culinary ways and is on top with his nutritional value. Besides, it’s a great food for weight loss and fight against cancer.
ORIGIN OF BROCCOLI
Broccoli is from the genus Brassica oleracea, which include cabbage, cauliflower, kale, yellow beets, turnips. Exists at least 2,000 years descend from Italy and was the favorite food of the Romans. This popular vegetable in the last 25 years has made a tripling of consumption.
HEALTH BENEFITS OF BROCCOLIIN THE FIGHT AGAINST CANCER
In 1992 researcher from “Jonhs Hopkins” University of America announced his discovery that the ingredients in broccoli not only prevent the development of cancer in 60% of the examined groups, but also reduces the size of cancer that had been developed up to 75%. Now broccoli is one of the top selling vegetables in America.
The ingredients of this vegetable are among the most powerful weapons in the human fight against cancer.Also contributes to strengthening the immune system, reduces the appearance of cataracts, supports cardiovascular health, participates in building bones and helps to prevent problems in pregnancy and childbirth.
Broccoli contains diindolylmethane which is a component of Indole-3-carbinol found in members of the Brassica. Diindolylmethane matter is a powerful modulator of the natural immune system responsible for the antiviral, antibacterial and anticancer properties. Broccoli contains glucoraphanin, a matter which can be processed in the anticancer compound. This benefit significantly is reduced if broccoli is cooked. Broccoli is also a good source of indole-3-carbinol, a compound that repair DNA in cells and prevents growing of cancer cells. Broccoli contains a large amount of carotenoids, lutein, and beta-carotene.
Regular intake of large amounts of broccoli reduces the risk of aggressive prostate cancer and is useful in the prevention of heart disease. But you shouldn’t exaggerate the consumption because containing sulfate can cause feelings of nausea and flatulence.
Because of the small amount of calories and rich nutritional value, broccoli is known nutrition for weight loss. To spend calories from serving broccoli, you need just 5 minutes walk or 2 minutes fast running.
NUTRITION FACTS FOR BROCCOLI
Broccoli is rich in beneficial nutrients and has a very low caloric value. A medium-sized broccoli contains more vitamin C than an orange. 100 grams of broccoli contain only 28 calories and 3 grams of protein. From the daily recommended dose containing:
67% Vitamin C,
20% Vitamin A
and even 110% vitamin K.
Besides, it contains more nutrients with powerful anti-cancer properties, a small amount of selenium, thiamine, riboflavin, calcium, iron, magnesium, phosphorus, potassium, dietary fiber, folate, and manganese.
USEFUL TIPS FOR BROCCOLI
Broccoli is available throughout the whole year in markets, but is most beautiful when grown in cold weather.
When choosing broccoli remember that should have a fresh scent, taut and firm stalk, large and dark green (or purple) head. Avoid heads that have yellow flowers.
Broccoli can be eaten raw or cooked. Raw can be consumed separately or as a salad. Cooked can be eaten as a side dish, topped with a sauce with pasta or rice, omelet, soups and stews.
When broccoli is stored should be left unwashed. Store in an open plastic bag in the refrigerator. This will avoid moisture and prevent the formation of mold. Can be kept up to five days.
Broccoli can be parboiled and keep frozen in refrigerated up to one year. Broccoli is very sensitive to ethylene gas which is created by some fruits and vegetables. The gas accelerates the aging process of broccoli because broccoli should not be kept near apples, bananas, carrots, apricots, cantaloupe, kiwi, mango, peaches, pears, tomatoes.