Include nutrient-rich broccoli as delectable recipes in your diet.
The green vegetable resembling a miniature tree, Broccoli belongs to the plant species known as Brassica oleracea. Even after being considered as one of the healthiest veggies, Broccolis are not being liked much by everyone. Do you like or dislike broccoli? Irrespective of your preference, this article will give you an idea why broccoli is a ‘multitasking vegetable’ and the concrete reason to consume them.
One cup or approximately 91 grams (g) of raw broccoli provides 6 g carbs, 2.6 g protein, 0.3 g fat, and 2.4 g fiber. Moreover, you will get Vitamin C (135% of the RDI), Vitamin A (11% of the RDI), Vitamin K (116% of the RDI), Vitamin B9 or Folate (14% of the RDI), Potassium (8% of the RDI), Phosphorus (6% of the RDI), Selenium (3% of the RDI). Here, RDI stands for Reference Daily Intake.
Health-Protective Effects: Broccoli is loaded with antioxidants that inhibit cell damage promoted by free radicals. This reduces inflammation and associated symptoms. Flavonoid named Kaempferol, found in broccoli is a strong anti-inflammatory agent.
Broccoli for Better Sight: Broccoli contains significant amounts of the antioxidants like lutein and zeaxanthin, which prevent oxidative stress and associated cellular damage in your eyes, promoting healthy vision.
Blood Sugar Control: The antioxidating properties of Broccoli help controlling blood sugar in diabetic patients. Advanced research showed broccoli decreased insulin resistance in patients with type 2 diabetes.
Crunch for Cardiac Care: Regular consumption of broccoli reduces “bad” LDL cholesterol and triglyceride, which are major causes of heart diseases. Some antioxidants also improve heart health by preventing cellular damage.
Belly Bliss: Fibre-enriched broccoli improves bowel function and digestive health. It also promotes growth of healthy gut bacteria.
Brain Fuel: Bioactive compounds found in broccoli prevents mental decline while providing elements essential for nervous tissue.
Broccoli for Brighter Smile: There is no person in the world who hasn't suffered from dental problems in there entire lifespan. Yes, everyone at least once suffer from this. To improve oral health, start consuming broccoli daily.
Boost Your Bones: Broccoli, abundant in vitamin K and calcium strengthen bones and prevent bone-related disorders.
Broccoli can be consumed cooked or raw; both are extremely healthy. However, boiling, microwaving, stir-frying as well as steaming can alter the nutrient composition of broccoli. In most of the cases, Vitamin C and soluble proteins content reduce. Steaming process has the lowest negative effects. The most popular recipe must be stir-fry broccoli. It's easy to prepare, easy to digest and effective for health.
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You can prepare broccoli soup using almond milk or coconut milk. For your kids, try broccoli and egg muffins in the breakfast, they will love it. Roasted broccoli with olive oil, ginger, garlic and lemon zest is another good option as side dish. If you are asked to reduce carbs intake, start eating broccoli and cauliflower rice, which is an excellent alternative. One protein and fiber rich snack option is broccoli and chickpea salad. Are you planning for weight loss? Try broccoli and quinoa salad.
According to a recently published study by researchers at the Heart Research Institute in Australia, Broccoli contains sulforaphane can revolutionise stroke prevention and consequent treatment.
