Contents
History of broccoli
Broccoli has its roots in Italy. It was obtained by hybridization from other cabbage crops in the XNUMXth-XNUMXth centuries BC. For many centuries this type of cabbage was not known outside of Italy. Broccoli was brought to France only in the XNUMXth century thanks to Catherine de Medici, and to England even later – in the XNUMXth century. Here it was called Italian asparagus. Broccoli came to the United States only at the beginning of the XNUMXth century thanks to Italian immigrants.
Benefits of broccoli
Broccoli is a nutritious vegetable. The beneficial properties of broccoli include a positive effect on digestion, cardiovascular, immune systems, as well as anti-inflammatory and anti-carcinogenic effects. What’s more, broccoli is low in sodium and calories and contains no fat at all.
“Broccoli contains significant amounts of fiber, vitamin C, potassium, vitamin B6, and vitamin A,” says Victoria Jarzabkowski, a nutritionist at the Texas Fitness Institute at the University of Texas at Austin. “And also enough protein.”
Broccoli is a rich source of plant pigments and antioxidants. Plant pigments are substances that give plants color, aroma and taste. According to the American Institute for Cancer Research, plant pigments have numerous beneficial properties. The pigments found in broccoli include glucobrassicin, carotenoids, and flavonoids.
“Antioxidants help neutralize free radicals that can damage the body’s cells,” says Dr. Jarzabkowski. Free radicals are unstable molecules formed as a result of metabolism. According to the National Cancer Institute, these compounds increase the risk of developing cancer.
“Broccoli is a source of lutein, which is part of the antioxidants, as well as sulforaphane, a powerful antioxidant,” says Dr. Jarzabkowski. Broccoli also contains additional nutrients, including magnesium, phosphorus, and small amounts of zinc and iron.
Impact on diabetes and autism
For people with obesity and type 2 diabetes, broccoli extract is just what the doctor ordered. In an article published in the journal Science Translational Medicine on June 14, 2017, scientists talk about the ability of the substance sulforaphane, found in broccoli (as well as other cruciferous vegetables, cabbage and Brussels sprouts), to reduce the activity of 50 genes responsible for the manifestation of symptoms of type 2 diabetes. . The study included 97 patients with type 2 diabetes treated with broccoli extract for 12 weeks. There was no effect in non-obese patients, while obese participants experienced a 10% reduction in fasting glucose compared to controls. However, the dose of antioxidant that the participants received in total was 100 times the amount naturally found in broccoli.
The same substance has been shown to help relieve symptoms associated with autism. In the October 13, 2014 Proceedings of the National Academy of Sciences, researchers reported that patients with autism who received an extract containing sulforaphane experienced improvements in verbal communication and social interactions.
Cancer Prevention
Broccoli’s most well-known and beneficial property is its ability to protect against cancer. Broccoli is a cruciferous vegetable. It is known that all vegetables belonging to this family are able to protect against the development of cancer of the stomach and intestines, ”says Dr. Jarzabkowski.
The American Cancer Society emphasizes the importance of broccoli containing powerful antioxidants – sulforaphane and indole-3-carbinol. These substances have detoxifying properties and are able to reduce the severity of oxidative stress. They can also affect estrogen levels, which in turn reduces the risk of breast cancer.
Lowering cholesterol
According to Dr. Jarzabkowski, broccoli helps lower blood cholesterol levels. The fiber contained in cabbage binds to cholesterol in the blood, and this contributes to its rapid removal from the body.
Detoxification
Plant pigments glucoraphanin, gluconasturcin and glucobrassin are involved in all stages of the detoxification process in the body, from the neutralization of toxins to their elimination. A study published in the journal Proceedings of the National Academy of Sciences of the United States of America found broccoli sprouts to be the most beneficial in this regard.
Influence on the cardiovascular system
In addition to lowering cholesterol levels, broccoli also strengthens the walls of blood vessels. Sulforaphane, contained in broccoli, has an anti-inflammatory effect and helps prevent the development of atherosclerotic plaques, especially in patients with type 2 diabetes. According to the Harvard University of Public Health, the B complex regulates homocysteine levels. Homocysteine is an amino acid that accumulates in the body when eating red meat and increases the risk of coronary heart disease.
Effects on vision
“We probably know that carrots are good for vision due to their content of lutein,” says Dr. Jarzabkowski, “Lutein is an antioxidant and has a positive effect on eye health. One of the best sources of lutein is broccoli.”
Another antioxidant found in broccoli, zeaxanthin, has properties similar to lutein. Both lutein and zeaxanthin protect against the development of macular degeneration, an incurable disease that affects central vision, and cataracts, a clouding of the lens.
Effect on digestion
Dr. Jarzabkowski highlights the digestive properties of broccoli due to its high fiber content. For every 10 calories, broccoli contains 1 g of fiber. Fiber also contributes to the maintenance of normal intestinal microflora.
Broccoli protects the gastric mucosa from the development of ulcers and inflammation. The sulforaphane contained in this product inhibits the growth of Helicobacter pylori, a bacterium that infects the gastric mucosa. A 2009 Johns Hopkins study on mice showed interesting results. Mice that consumed broccoli daily for two months experienced a 40% reduction in H. pylori levels.
Anti-inflammatory properties
Broccoli has anti-inflammatory properties and protects the joints of osteoarthritis patients. A 2013 study from the University of East Anglia showed that sulforaphane, found in broccoli, protected the joints of arthritis patients from damage by inhibiting inflammation-activating molecules.
The antioxidants and omega-3 fatty acids found in broccoli also regulate inflammation. Moreover, the authors of a study published in 2010 in the journal Inflammation Researcher suggested that the flavonoid kaempferol reduces the impact of allergens, especially on the gastrointestinal tract, which reduces the risk of developing chronic inflammation.
Harm broccoli
Broccoli is safe to eat, and possible side effects when eating it are very few. The most common of these are gas formation and irritation of the large intestine, caused by a large amount of fiber. “Such side effects are common to all cruciferous vegetables,” notes Dr. Jarzabkowski, “however, the health benefits far outweigh this kind of discomfort.”
According to the Wexner Medical Center at the University of Ohio, individuals taking anti-clotting drugs should consume broccoli with caution. Vitamin K contained in this product may interact with medications and reduce their effectiveness. Patients with hypothyroidism should also limit their consumption of broccoli.
The use of broccoli in medicine
Broccoli is high in antioxidants, anti-inflammatory compounds, and vitamins that may have anti-carcinogenic, anti-inflammatory, and cardiovascular disease risk-reducing effects. Due to the fiber content, broccoli can be used to improve digestion.
The use of broccoli in cooking
How you eat broccoli can affect how much and what nutrients you get. To preserve the anti-carcinogenic properties of broccoli, do not cook for a long time.
A study conducted in 2007 by the University of Warwick showed that boiling broccoli loses its beneficial properties, including anticarcinogenic properties. Scientists studied the effect on the preservation of useful properties of the product of different ways of preparing cruciferous vegetables – boiling, boiling, cooking in a microwave oven and frying.
Boiling led to the greatest loss of anticarcinogens. Steaming for 20 minutes, microwaving for up to 3 minutes, and frying for up to 5 minutes lost a significant amount of cancer-preventing nutrients. Raw broccoli retains the most nutrients, however is the most likely to irritate the intestines and cause gas.
How to choose and store broccoli
Buds of fresh broccoli should be pale bluish, if they are already turning yellow or half-opened, it is overripe. The best head diameter is 17-20 cm, larger broccoli stems are usually lignified and not suitable for food. The best head shape is rounded, compact. Inflorescences should fit snugly against each other, without gaps. Inflorescences should be fresh, not faded.
To store broccoli, 3 conditions must be met:
- Temperature 0 – 3° С
- High humidity
- Good ventilation