The kids may not want to hear it, but the broccoli It more than deserves its place on our plates. The bouquets and stems are full of nutrients that help maintain healthy heart and bones, and they can reduce the risk of cancer.
“Broccoli is a multitasking vegetable,” he said. Emily Ho, professor of Nutrition and director of the Linus Pauling Institute of the Oregon State University: has a series of vitamins, minerals and phytochemicals that give your body “a boost”.
Here are some of the best attributes of broccoli, along with some new ways to enjoy it, thanks to New York Times Cooking.
Has a compound that fights cancer
Have you ever wrinkled your nose at sulfuric smell of broccoli?
Along with the Cauliflower, Brussels sprouts, and other cruciferous vegetablesbroccoli is a source of a sulfur-based nutrient called sulforaphane. It is the compound responsible for the smell and slightly bitter taste of broccoli. Scientists believe that it also has properties anti-cancer.
Research suggests that the sulforaphane in broccoli may help the body produce more enzymes than eliminate toxins such as air pollution and tobacco smoke, according to Ho.
Furthermore, sulforaphane is a antioxidant which can protect the body from inflammation. The theory “is that broccoli is protecting cells from inflammation that promotes cancer growth,” said Ingrid Adams, a registered dietitian and associate professor of medical dietetics at the Ohio State University.
In a recent analysis, 17 of 23 studies found associations between broccoli consumption and a lower risk of common cancers, such as lung, colon and breast. Taken together, the studies suggested that people who ate broccoli at least once a week were 36 percent less likely to develop cancer than those who didn’t.
Still, researchers have not definitively demonstrated that broccoli helps prevent cancer, he stated Trygve Tollefsboldistinguished professor of biology at the O’Neal Comprehensive Cancer Center at University of Alabama in Birmingham. According to Tollefsbol, people who eat broccoli regularly tend to also have other healthy habits, so studies can’t point to broccoli as the reason someone doesn’t develop an illness.
It’s good for the heart
The vitamin K of broccoli helps the body regulate circulation and coagulation of the blood, according to Anna Fogel, registered dietitian at Harborview Medical Center in Seattle. Dietary guidelines typically recommend that adult women consume about 90 micrograms and men about 120 micrograms of vitamin K per day. One cup of chopped raw broccoli contains about 93 micrograms.
That cup of broccoli also contains a decent amount (288 milligrams) of potassium. Potassium can help reduce high blood pressureAdams said.
Additionally, broccoli is rich in fiberwhich can reduce levels of bad cholesterol and the risk of coronary heart disease.
May help strengthen bones
According to Ho, those high levels of vitamin K could also benefit bones. This vitamin plays a fundamental role in activation of several proteins that form bones and keep them strong.
The vitamin C Broccoli is also important in this case. Vitamin C contributes to bone mineralization, which prevents bones from becoming brittle, in part by stimulating the production of collagen. A cup of raw broccoli contains more vitamin C than a cup of grapefruit.
Is there an optimal way to eat broccoli?
Experts point out that should not be boiled or overcooked.
Broccoli contains an active enzyme, called myrosinasewhich is released when chewed and digested. Myrosinase activates the sulforaphane in broccoli, but if you cook it for too long, you risk losing much of its myrosinase.
According to Ho, if the vegetable is still slightly crispyno problem. “If it’s not completely soft, it still has some living cell walls, which means it still has some active enzyme.”
There is another reason why boiling broccoli is not the first option From the Experts: Some of broccoli’s water-soluble vitamins, like vitamin C, can leach out during the boiling process, according to Fogel.
roast broccoli It is always a delicious option.
Here are other creative dishes from NYT Cooking.
1. Broccoli with walnuts and sizzling dates
Placing a tray of oiled broccoli on the grill gives the vegetable a smoky touch, which tastes especially good with crunchy walnuts and caramelized dates.
Recipe: Broccoli with Walnuts and Sizzling Dates
2. Creamy broccoli soup
This dairy-free soup gets its rich texture from a blend of silken tofu and white sweet potato. Recipe: Creamy Broccoli Soup
3. Roasted Broccoli and Grain Bowl with Dressing
Nooch: Nutritional yeast, also known as nooch, gives this lemony dressing deep umami. It goes well with all vegetables, especially broccoli. Recipe: Roasted Broccoli and Grain Bowl with Nooch Dressing
4. Broccoli and Walnut Pesto Pasta
When broccoli is simmered in the same water used to cook pasta, it is tender enough to toss with a lemon-mint pesto. Recipe: Broccoli and Walnut Pesto Pasta
5. Salty and sweet BBQ salmon with broccoli
In this tasty dinner, broccoli is tossed with ginger and scallions, roasted alongside salmon, and tossed in a tangy sauce. Recipe: Salty-Sweet BBQ Salmon with Broccoli (Lars Klove/The New York Times)
*Caroline Hopkins Legaspi ©The New York Times