Organic broccoli, also known as broccolini or broccoli, is a plant from the Brassicaceae family with the scientific name Brassica oleracea. Its most common name comes from the Italian term broccoli, which means “sprout”. This vegetable comes in colors ranging from green, bluish, and purple, depending on the variety, and its edible part is the flower, which should be avoided when open, soft, or yellow.
This organic broccoli has earned a privileged place in healthy diets thanks to its multiple benefits, which range from disease prevention to its culinary versatility. Despite famous statements like that of George Bush, who declared his dislike for broccoli even as President of the United States, scientific studies have revealed its impressive nutritional value.
In 1992, Johns Hopkins University demonstrated that organic broccoli can reduce the development of cancerous tumors by 60% and shrink their size by up to 75%. These figures are just the beginning of a long list of health benefits this vegetable offers.
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Highlighted Benefits of Organic Broccoli
1. Cancer Prevention
Organic broccoli contains glucoraphanin, which turns into sulforaphane, a compound that fights cancer by eliminating the bacterium Helicobacter pylori, associated with gastric cancer. It also includes indole-3-carbinol, a potent antioxidant that contributes to liver function and hinders the development of malignant cells in cancers such as breast, cervical, and prostate.
2. Allergy and Inflammation Reduction
Rich in kaempferol and isothiocyanates, broccoli has anti-inflammatory and anti-allergic properties. Additionally, it provides omega-3, known for its anti-inflammatory effects.
3. Source of Antioxidants
Among cruciferous vegetables, broccoli stands out for its concentration of vitamin C and flavonoids, which help recycle this vitamin. It also contains carotenoids like lutein, zeaxanthin, and beta-carotene, powerful antioxidants that combat free radicals.
4. Bone Strengthening
The calcium and vitamin K present in broccoli are essential for bone health, preventing and combating osteoporosis, especially in middle-aged women.
5. Cholesterol Reduction
Thanks to its soluble fiber, broccoli helps naturally eliminate cholesterol through the digestive system. It also contains omega-3, which fights its formation.
6. Heart Care
Sulforaphane, an isothiocyanate in broccoli, has anti-inflammatory properties that protect the walls of blood vessels, including the coronary arteries, contributing to cardiovascular health.
7. Detoxifying Effect
Broccoli contains glucoraphanin, gluconasturti, and glucobrassicin, compounds that support body detoxification by neutralizing and eliminating contaminants.
8. Support in Diets
Due to its content of fiber and complex carbohydrates, broccoli promotes digestion, regulates blood sugar, and generates a feeling of satiety. A cup of broccoli has as much protein as a cup of rice or corn but with less than half the calories.
9. Body Alkalization
Like other vegetables, broccoli helps maintain the body’s pH balance, counteracting the acidifying effects of other metabolic processes.
10. Ideal for Vegan and Vegetarian Diets
Organic broccoli is a valuable source of proteins, vitamins, and minerals, making it a key food for those who do not consume meat.
The benefits of broccoli. Photo: Pixabay.
How to Prepare Broccoli?
Broccoli can be eaten in different ways. One of these ways is to have the vegetable raw to maximize its nutrients. Among these nutrients is a compound called sulforaphane, which has been shown to help prevent cancer and promote body detoxification. The body absorbs more sulforaphane from raw broccoli than from cooked broccoli because part of the compound is preserved when cooked
Another way is to steam it in a steamer or microwave. For this, cut broccoli florets into bite-sized pieces in a pot on the stove for 5 to 6 minutes.
It can also be cooked in a pan for a quick and easy preparation. To do this, heat the oil in a pan over medium-high heat until it starts to shimmer. Add the broccoli florets, sprinkle with salt, and cook for 5 minutes.
Organic broccoli. Photo: Pixabay.
A Food for Everyone
Organic broccoli is an essential ally for a healthy life. Its regular consumption, at least twice a week, is beneficial for people of all ages: children, adults, athletes, diabetics, and the elderly.
Not only is it a nutritious food, but it is also versatile in the kitchen. It can be enjoyed in salads, omelets, soups, quiches, and more, proving that eating healthy doesn’t have to be boring.
Including broccoli in your diet not only strengthens your health but is also a way to thank your body for all it does for you.
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