What are the health benefits of broccoli? What made broccoli so special on the superfood list? Here is all the information for a Delicious broccoli dishes for a healthy breakfast.
Broccoli is a superfood because it contains a high amount of essential elements and vitamins and a small number of calories, which made it a desirable food for many people around the world.
benefits of broccoli
Broccoli belongs to the family of cruciferous vegetables, such as cauliflower, cabbage, turnip, and watercress.
It has been called the superfood thanks to its high nutritional values and few calories, adding great benefits to the body.
This is what made specialists call for the importance of integrating it into a healthy diet.
Regular consumption of vegetables and fruits has been associated with a reduced number of health risks, and several studies have indicated that consuming certain plant foods, such as:
Broccoli may reduce the risk of obesity, diabetes, heart disease, and the risk of death in general.
In the following, let us introduce you to the benefits of broccoli in detail:
Prevention of cancer
Several studies link a higher intake of cruciferous vegetables with a lower risk of cancers, especially lung and colon cancer.
This may be due to a sulfur-containing compound called (Sulforaphane), which is responsible for giving crucifers their distinctive bitter flavor.
Studies have shown that sulforaphane can prevent the development of cancer cells by affecting the work of an enzyme and stopping its work.
A study is being conducted on the effect of this substance on cancer treatment, especially after it proved its role in the prevention of skin cancer, esophageal cancer, prostate cancer, and pancreatic cancer.
Broccoli also contains folic acid, which has also been shown to play an important role in reducing the risk of breast cancer in women.
Protection from chronic diseases
Broccoli contains a good amount of fiber, as eating enough fiber contributes to the following:
Reducing the risk of heart disease, high blood pressure, stroke, diabetes, obesity, and some digestive diseases.
Reducing cholesterol levels in the blood.
Improving the sensitivity of body tissues to insulin.
Promote the process of losing weight.
Promote bone health
Broccoli has a role in maintaining bone health, and the possibility of preventing osteoporosis as a result of containing vitamin K, vitamin C, and calcium.
As calcium or vitamin K deficiency is usually associated with a higher risk of bone fractures, as calcium enters the formation and growth of bones.
vitamin K contributes to increasing the body’s absorption of calcium and reducing its excretion in the urine.
Broccoli is a rich source of both calcium and vitamin K. A fresh cup of broccoli contains approximately 92 micrograms of vitamin K and 43 milligrams of calcium.
Prevention of aging
Broccoli is a rich source of a group of powerful antioxidants that contribute to maintaining healthy skin and preventing signs of aging and wrinkles.
Vitamins A, E, and C play a major role in preventing cell damage caused by sunlight, and promoting the health of skin cells, which contributes to maintaining healthy young skin.
vitamin C in particular contributes to promoting the process of collagen formation and cell renewal.
It is worth noting that each cup of fresh broccoli contains 81 milligrams of vitamin C, which exceeds the daily requirement.
Promote digestion
- Eating foods that contain natural fibers, such as: broccoli, may contribute to the following:
- Promote digestive health, improve digestion, and prevent constipation.
- Regulating the work of the immune system and preventing infections and infectious diseases.
- Reducing the risk of colon cancer.
- Increasing the efficiency of the body's elimination of toxins through bile and feces.
nutritional value of broccoli
Broccoli is a vegetable rich in nutrients and vitamins. One cup of fresh chopped broccoli, or approximately 91 grams, contains 34 calories.
Here are some delicious breakfast foods:
Breakfast with broccoli
broccoli soup
Preparation time: 20 minutes
Cooking time: 25 minutes
Serves: 4 people
the ingredients :
- Four cups of broccoli, cut into small pieces.
- One and a half tablespoons of butter.
- Half a stick of chopped celery.
- Half a cup of milk.
- A cup and a half of chicken broth.
- A tablespoon and a half of flour.
- Small bunch of fresh mint.
- And for garnish, toasted bread.
- A small piece of chopped onion.
- Fine black pepper - to taste.
How to prepare:
Put the butter in a saucepan over the fire until it melts, add the flour and stir.
Then add milk and stir well until it becomes thick and bubbles appear.
Melt the rest of the butter in a separate saucepan, add the celery and onion and fry
Then add chicken broth and broccoli with stirring, and cook the mixture over low heat for ten minutes.
And whisk to homogeneous textures.
Return the broccoli to the pot and cook for three minutes, and season with black pepper.
Add mint leaves and toasted baking powder, then serve.
broccoli salad
Preparation time: 7 minutes
Serves: 5 people
the ingredients :
- Three tablespoons of each: raisins, sliced almonds and toasted.
- Two small broccoli.
- A small head of cabbage.
- Stick of celery cut into thin slices.
- Green onions, cut into thin slices.
- One medium onion, cut into thin slices.
Sauce Ingredients:
- Half a cup of curdled milk.
- A quarter cup of mayonnaise.
- Two tablespoons of apple cider vinegar.
- a tablespoon of sugar.
- quarter cup of lemon juice.
- Small pinch of black pepper.
- Half a teaspoon of salt.
How to prepare :
Cut the broccoli into small florets, then chop them finely, and put them in a deep dish.
Chop the cabbage into very thin slices, and add it to the broccoli.
Add the green onions, onions and celery, and stir well until the vegetables are mixed together, then put the vegetables in a large serving dish.
Prepare the sauce:
Prepare the sauce by placing the buttermilk, lemon juice, black pepper, mayonnaise, salt and vinegar in a deep dish, and stir the ingredients well using a hand mixer until a smooth and homogeneous sauce is formed.
Pour the sauce over the vegetable mixture without stirring it, then sprinkle the raisins and sliced toasted almonds on it, and serve the salad directly.
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