In the cruciferous family, we present broccoli. With a beautiful bright green color, this cabbage has the look of a miniature tree. Find out in the next few lines the 5 reasons why you should eat broccoli more often and how to cook it!
1. Le brocoli, une source de minéraux et de vitamines
The broccoli is an excellent source of minerals and vitamins. It includes:
D phosphorus, potassium, magnesium and calcium. Namely, it is admitted that calcium of plant origin is more assimilable than that of animal origin!
Vitamins B, C, E and K knowing that 100g of broccoli cover 250% of the recommended daily intake of vitamin K which is essential for blood clotting and bone health.
2. Le brocoli, pour un meilleur transit
The broccoli is very rich in fiber. 40 to 50g of broccoli per day provides the recommended daily intake of fiber. People with lazy transit, suffering from bloating, digestive heaviness or constipation will find themselves relieved.
In addition, fibers help maintain a diversified and therefore quality intestinal flora. Thus, fibers act :
D mechanically on intestinal peristalsis by stimulating microcontractions of the intestines to advance the food bolus.
C as prebiotics feeding the gut microbiota.
C as "sponges" used to absorb fluids to mold the stool into the colon.
C as a regulator of glycemia (blood sugar level) by trapping ingested sugars in the cellulose. These will be diffused in the blood gradually or even eliminated in the stool.
3. Le brocoli pour améliorer la vue
Broccoli is rich in antioxidants such as vitamin C, lutein and zeaxanthin. It helps to improve the quality of vision in aging people as well as in those who have difficulty seeing up close or at a great distance. Broccoli also prevents the installation and progression of cataract and age-related macular degeneration (AMD).
4. Le brocoli pour prévenir les crampes
Athletes and people prone to muscle cramps can increase their intake of broccoli thanks to the phosphorus and vitamin B it contains.
5. Le brocoli aux pouvoirs antioxydant et anti-inflammatoire
Vitamin C and the numerous flavonoids present in broccoli act as protectors against the effects of free radicals. The latter participate in the acceleration of cell aging and the activation of inflammatory processes. Broccoli protects against premature aging, but also against inflammatory and degenerative diseases and even against certain cancers such as colon cancer.
Comment consommer le brocoli
A
Phytonutrients are fragile and tend to be destroyed by cooking. In order to preserve them as much as possible, it is recommended to cook broccoli in a gentle steam, for example in a vitalizer. If you do not have a steamer, boil water in a saucepan and immerse the broccoli in it for a maximum of 1 minute. Broccoli, like other vegetables, should be eaten crunchy, al dente, and not soft and almost crushed by itself.
It is also possible to eat it raw seasoned with a dressing made of olive oil (or hemp), cider vinegar, mustard or peanut or almond puree. However, raw is not for everyone. People suffering from colopathy, gastritis or who have a tendency to feel a weight on their stomach should refrain from eating raw.
Broccoli sprouts are a good alternative to eating raw broccoli. Sprouted seeds have many advantages. Indeed, the seed contains within it all the nutritional potential of the plant. It is a real bomb of vitality that will bring freshness, spiciness and crunchiness to your dishes.
Précautions à prendre avec le brocoli !
Although broccoli is a very complete health food, people prone to kidney stones will have to moderate their consumption or even avoid it as well as those suffering from hypothyroidism, broccoli being goitrogenic...