Natural Food Energy | 18 Best Broccoli Benefits and Nutrients information. important to know broccoli benefits in health and nutrients facts on your body. As broccoli can increase vitamin A in the body, it also helps to improve various skin conditions.

Broccoli

A member of the cabbage family (Cruciferae), broccoli has ancient beginnings, dating back to Roman times. It has been shown to aid many conditions, packing a more powerful nutrients punch than any other Vegetable.

Broccoli is a powerhouse of antioxidant vitamin C, which is crucial for the immune response. It’s also full of fiber, vital for a healthy digestive sys­tem, and has detoxifying properties to help to cleanse the liver.

It is rich in iron and therefore helps to treat anemia. Broccoli contains calcium and magnesium, which stave off osteoporosis and are vital for bone health, and lutein and zeaxanthin, which reduce the risk of eye disease.

Broccoli contains a number of chemical compounds, including in-doles, carotenoids and the vitamin A precursor, beta-carotene, known to inhibit the activation of cancer cells and which has been associated with lower rates of both heart and eye disease.

As broccoli can increase vitamin A in the body, it also helps to improve various skin conditions. It is also a rich source of carotenoids, which are important for the thymus gland, which regulates the immune system, and is packed with B-vitamins, needed for good immune and nervous system health.

As well as aiding the body’s detoxification processes, broccoli is rich in sulforaphane, which strengthens cells to resist damage and fights the development of tumors. Sulforaphane works with another compound, diindolylmethane, to inhibit cancer growth and promote antiviral and anti-bacterial activity.

It has been found to improve digestion by fighting the tough bacterium Helicobacter pylori, which eats away at the stomach lining and can create ulcers. Broccoli counteracts these painful effects, and may even reduce the amount of harmful bacteria in the stomach.

Broccoli benefits, broccoli is also a brilliant energy-reviver. Its zinc enhances mental alertness, vitamin B5 helps the body to metabolize fats into energy and the folic acid encourages the production of serotonin, a mood-lifting chemical in the brain.

Broccoli Nutrients

18-Best-Broccoli-Benefits-Nutrients-Natural-Food-Energy

Broccoli Nutrients | Vitamins: A, B1, B3, B5, B6, C, E, K, folic acid, beta-carotene, biotin; CALCIUM, IODINE, IRON, MAGNESIUM, MANGANESE, PHOSPHORUS, POTASSIUM, zinc; lutein, zeaxanthin; sulforaphane; indoles; fiber

18 Broccoli Benefits In Health

  1. ANTI-BACTERIAL
  2. ANTIVIRAL
  3. ANTIOXIDANT
  4. ANTI-INFLAMMATORY
  5. ANTI-AGING
  6. ANTI-CANCER
  7. DETOXIFYING
  8. BLOOD-SUGAR BALANCING
  9. ENERGY-BOOSTING
  10. GOOD FOR THE BRAIN
  11. GOOD FOR HAIR, TEETH, AND NAILS
  12. GOOD FOR THE SKIN
  13. GOOD FOR THE EYES
  14. GOOD FOR THE HEART
  15. GOOD FOR THE IMMUNE SYSTEM
  16. GOOD FOR THE MUSCULOSKELETAL SYSTEM
  17. GOOD FOR THE DIGESTIVE SYSTEM
  18. GOOD FOR THE HORMONAL SYSTEM

Broccoli Recipes

BROCCOLI STIR-FRY

  • 2 tbsp sesame oil
  • 5cm/ 2in piece root ginger, peeled and grated
  • 1 broccoli head, chopped
  • 1 garlic clove, crushed

Heat the oil in a frying pan, and then add the ginger and broccoli. Stir-fry for 3 minutes, before adding the garlic. Continue to cook for another 2 minutes. Serve immediately, as a side dish.

WARM BROCCOLI AND SESAME SALAD

  • 1 broccoli head, separated into florets
  • 2 tbsp olive oil
  • 4 tbsp soy sauce
  • 4 tbsp rice wine vinegar
  • 2 tbsp sesame oil
  • 4 tbsp toasted sesame seeds

Preheat the oven to 200°C/ 375°F/ gas mark 5. Blanch the broccoli for 1 minute. Drain spread on a baking tray and coat with olive oil. Roast for 10 minutes. Transfer to a bowl. Whisk the soy sauce, vinegar, and sesame oil. Stir in 3 tablespoons sesame seeds. Pour over the broccoli. Sprinkle with the remaining seeds.

CHINESE-STYLE BROCCOLI

  • 600g/ 1lb 5oz broccoli
  • 100g/ 3 ½ Oz/ ½ cup tinned, sliced water chestnuts
  • 2 tbsp sunflower oil
  • 1cm/ ½ in root ginger, peeled and grated
  • A pinch of grated lemon zest
  • 1 tsp soy sauce
  • 125ml/ 4 ½ fl oz/ ½ cup water
  • ½ chicken stock cube

Cut the broccoli into florets. Put the water chestnuts, oil, ginger and lemon zest in a saucepan. Heat, add the broccoli and toss for 1 minute. Add the rest of the ingredients. Bring to the boil, then cover and simmer for 5 minutes. Serve immediately.

BROCCOLI WITH ALMONDS

  • 450g/ 1lb broccoli florets
  • 1 tsp olive oil
  • 55g/ 2oz/ ⅔ cup flaked almonds
  • Juice of 1 lemon
  • 2 tbsp broccoli sprouts (optional)

Steam the broccoli florets for 5-10 minutes until they are just tender. Meanwhile, heat the olive oil in a pan over low heat and fry the flaked almonds until brown. Mix together the broccoli and almonds in a serving dish and sprinkle with the lemon juice. Top the dish with broccoli sprouts, if using.

BROCCOLI POTAGE

  • 1 tbsp olive oil
  • 2 shallots, peeled and finely chopped
  • 1 garlic clove, crushed
  • 1 sweet potato, peeled and diced
  • 1 tomato, chopped
  • 750ml/ 26 fl oz/ 3 cups vegetable stock
  • 100g/ 3 ½ oz broccoli, chopped croutons, to serve

Heat the oil in a pan and gently fry the shallots, garlic, sweet potato and tomato for 2-3 minutes or until browned. Add the stock and broccoli, bring to the boil, and then reduce the heat and simmer, covered, for 20 minutes. Pour the mixture into a blender and whizz until smooth. Return to the pan and heat through. Serve with croutons.

SPICY BROCCOLI

  • 2 broccoli heads, broken into florets
  • 1 onion, finely chopped
  • 2 tbsp sunflower oil
  • 1 tbsp curry powder
  • ½ tsp chilli powder
  • 2S0ml/ 9fl oz/ 1 cup single cream
  • 55g/ 2oz/ ⅔ cup flaked almonds

Steam the broccoli for 6-8 minutes until tender. In another pan, fry the onion in the oil until soft. Add the broccoli, spices, and cream, and simmer for 5 minutes. Scatter with the almonds. Serve as a side dish.

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