Broccoli can save from cancer: how to cook it properly

Broccoli is a vegetable plant of the Cabbage family that is a real natural medicine for the lungs and heart. A serving of broccoli a day helps you feel good.

100 g of broccoli contains the necessary amount of vitamin K for proper blood clotting, vitamins C and A to strengthen the immune system and fight free radicals, as well as 2.9 g of fiber, which is useful for the intestines and bacterial flora, according to rita.it.

Broccoli is able to stimulate white blood cells, which restore and protect the intestinal mucosa, facilitating the absorption of nutrients and the rejection of pathogens. Consequently, it strengthens the body's immune defense. However, the substance that makes it truly indispensable at the table is sulforaphane. It is this substance that is credited with antioxidant and anti-inflammatory effects, as well as the ability to cleanse the lungs of toxins and smog. In addition, numerous studies have shown that sulforaphane can increase the expression of protective cell genes, eliminating the risk of cancer and protecting, in particular, the colon, lungs, liver, and breast.

The iron contained in broccoli (1.5 mg per 100 g) is "vegetable iron," which is not easily absorbed by the body. For this reason, combining vegetables with citrus fruits and lemon juice (raw or for pickling) promotes better absorption.

What to cook with broccoli

Try an original salad that is perfect for a serving of steamed fish. For this salad, you will need broccoli marinated in lemon juice, extra virgin olive oil and chili peppers, Songino lettuce, almond flakes, onions, and sliced orange.

For better stomach and intestinal function, make a smoothie with about ten broccoli florets mixed in a mixer with orange juice and pulp, half an apple, and fresh ginger.

To strengthen antibodies, there is a delicious pesto option rich in healthy fats and vitamin C. Mix broccoli with lemon juice, 30 g of hazelnuts, basil leaves, 2 tablespoons of olive oil, 2 teaspoons of lemon zest, and salt.

How to preserve all its benefits

It has been proven that only when broccoli is consumed raw or steamed for a short time (5 minutes), the sulforaphane potential remains unchanged. A longer cooking time, one minute of boiling or three in the microwave, will lead to its loss forever. That is, by cooking broccoli for longer, you give up a significant portion of vitamins and sulforaphane.

How to choose and use broccoli correctly

It is better to give preference to fresh broccoli. It should be dense, green in color, with fleshy and crispy leaves and an elastic stem. It is better to consume it within a few days and wash it only before use to avoid exposure to moisture.

Contraindications.

Despite its proven positive effects, this vegetable is not suitable for everyone. It is better to limit your broccoli consumption if you are taking anticoagulants, or have thyroid problems, gout, or hyperuricemia.