“Is broccoli the best vegetable for health?” he asked himself not so long ago. Dr Isabel Viña Basnutrition expert and science communicator, in one of her interesting publications on digital platforms. The expert devoted considerable thought to … one of the vegetables with the most benefits.
A publication in which he develops the medico-scientific reasoning underlying the recommendation that nutritionists often give regarding the consumption of broccoliYo.
“Broccoli can make you live longer and above all better“, he says at the start of a video posted on Tik Tok. “Like other cruciferous vegetables like cabbage, they contain certain compounds in their nutritional matrix like glucosilonates, flavonoids and carotenoids, which help us live longer and better. because they promote liver detoxification processespreventing the accumulation of toxins that should not be there,” explains the specialist.
Neither boiled nor raw: the best way to cook broccoli
And broccoli stands out as one of the healthiest vegetables, even though it doesn’t always feature prominently in the daily diet. Loaded with vitamins, minerals, fiber and antioxidants, this crucifer offers essential benefits to prevent chronic diseases And strengthen the immune system. However, the key is in your preparation: Improper cooking can waste its most valuable nutrients.
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1 Nutritional properties
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Rich in vitamin C, which acts as an antioxidant, promotes collagen formation and improves iron absorption.
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It provides folate (folic acid), B vitamins, potassium, vegetable calcium, iron and some vegetable proteins.
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It is very rich in fiber, which contributes to satiety and good intestinal functioning.
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2 Biological properties
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It contains sulforaphane and other glucosinolates, compounds with antioxidant, anti-inflammatory and potentially anti-cancer action.
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Provides carotenoids (such as lutein and beta-carotene) with antioxidant and cell-protective effects.
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It includes flavonoids and other phenolic compounds that help reduce oxidative damage in the body.
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3 Cardiovascular and metabolic benefits
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It helps reduce LDL cholesterol thanks to its fiber and certain phytochemicals, thus contributing to heart health.
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It can help regulate blood pressure thanks to its potassium content and vasoprotective compounds.
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Its low calorie intake and high satiety make it useful in weight control diets and improving metabolic sensitivity.
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4 Digestive and immune benefits
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Fiber improves intestinal transit, prevents or reduces constipation and promotes a healthier microbiota.
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Antioxidants and vitamin C help strengthen the immune system and reduce the risk of infections.
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Its phytonutrients can support liver function in detoxification processes.
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5 Bone, visual and skin benefits
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Provides calcium, magnesium, phosphorus and vitamin K, key nutrients for maintaining strong bones.
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Its content of lutein and other carotenoids helps protect vision against oxidative damage associated with aging.
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Antioxidants and vitamin C help make skin more resilient, promoting collagen synthesis and protection against environmental damage.
A study published in the Journal of Zhejiang University Science B compared methods such as boil, sauté, oven and steamrevealing that the latter optimally preserves vitamin C, antioxidants and glucosinolates. Boiling draws water-soluble nutrients into the water, losing up to 50%; Sautéing or baking applies excessive heat which breaks down sensitive compounds. The microwave, for its part, presents intermediate losses which vary depending on the exposure time.
THE steam cookingon the other hand, “minimizes contact with liquids and limits thermal degradation”, maintain vibrant green color as an indicator of nutritional integrity», Indicates the study.
How to cook broccoli the best way, step by step
Cut uniform florets and let sit 15 to 20 minutes to maximize sulforaphane. Place them in a steamer over medium heat for 4 to 6 minutes, until crispy. Cool in ice water to stop cooking. This simple technique elevates broccoli to culinary stardompreserving its preventative potential without sacrificing flavor or texture.
Incorporating it in this way allows you to reap all of its virtues, transforming a modest vegetable into a daily shield for health.
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