Аll the necessary vitamins for one body here
When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits. While low in calories, is rich in essential vitamins and minerals, in addition to fiber. Also is know to be hearty and tasty vegetable which is rich in dozens of nutrients.It is said to pack the most nutritional punch of any vegetable.
Broccoli has its roots in Italy. In ancient Roman times, it was developed from wild cabbage, a plant that more resembles collards than broccoli. It spread through out the Near East where it was appreciated for its edible flower heads and was subsequently brought back to Italy where it was further cultivated. Broccoli was introduced to the United States in colonial times, popularized by Italian immigrants who brought this prized vegetable with them to the New World.
Broccoli is an excellent source of vitamin K, vitamin C, chromium and folate. It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.
Benefits of broccoli:
- Bone health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.
- Reducing allergic reaction and inflammation: Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.
- Cancer prevention: Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.
- Heart health: The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.
- Diet aid: Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.
- Cholesterol reduction: Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.
Cooking methods can impact the nutrient content and health benefits . Boiling can leach up to 90% of the valuable nutrients from broccoli, while steaming, roasting, stir-frying, and microwaving tends to preserve the nutrients.
CHOOSE THE BEST-Go for firm, bright green, undamaged heads (if it’s yellow its already past its peak) and firm stalks. As broccoli deteriorates faster when in contact with the air, supermarkets often wrap it in cellophane – always choose the unwrapped type if you can as, if it still looks good, you can be sure that it has been recently picked.
AVAILABILITY-All year round, but at its best from the end of July to the end of October.
Enjoy the health benefits by preparing and eating broccoli recipes. source: whfoods.com