If you are trying to eat healthier, cruciferous vegetables like broccoli should be at the top of your food list. If you or your child are not fans of broccoli, learn how to incorporate it into your daily diet in a tasty and nutritious way.
How to Properly Prepare Broccoli
Benefits of Broccoli
According to Medical News Today, consuming a variety of fruits and vegetables has long been linked to a reduced risk of lifestyle-related diseases. Numerous studies recommend increasing the intake of plant-based foods like broccoli in your diet to lower the risks of obesity, diabetes, and cardiovascular diseases. Additionally, it can promote healthy skin and hair, boost energy, and aid in healthy weight loss.
Just one cup of broccoli provides over 100% of your daily requirement for vitamin C and vitamin K…
A recent study published in the British Journal of Nutrition indicates that consuming more cruciferous vegetables is beneficial for health. Specifically, daily intake of broccoli, cabbage, and Brussels sprouts can reduce harmful calcium buildup in the aorta. This information has also been confirmed by the health-focused magazine Medindia.
The study involved 684 older women in Australia. Statistical results from the researchers show that those who consume more cruciferous vegetables have less calcium buildup in the aorta, which is an important indicator for diagnosing vascular disorders.
According to the USDA National Nutrient Database, one cup of chopped broccoli (about 91 grams) contains 31 calories, 0 grams of fat, 6 grams of carbohydrates (including 2 grams of sugar and 2 grams of fiber), and 3 grams of protein. Just one cup of broccoli provides over 100% of your daily requirement for vitamin C and vitamin K, along with beneficial amounts of vitamin A, folate, and potassium.
Dr. Lauren Blekkenhorst, the lead researcher of this study, noted that previous studies had indicated that people who consume more cruciferous vegetables generally have lower risks of clinical cardiovascular diseases (such as stroke) compared to those who eat little or no vegetables. However, they were unable to explain why this phenomenon occurred. The new study has helped them gain deeper insights into the issue. Specifically, they discovered that older women who eat more vegetables daily have lower rates of broad calcification in the aorta.
According to scientists, vitamin K – a component abundant in cruciferous vegetables – helps inhibit the calcification process in our blood vessels.
Rich in nutrients, not everyone knows how to fully utilize the value of broccoli. Here are some notes; if not understood, cooking broccoli may not yield the nutritional benefits you have always thought:
Boiling Broccoli in Water Like Other Vegetables
Like many other dishes, many people think that vegetables can be boiled, and broccoli is no exception. Boiled broccoli is delicious and refreshing. However, cooking it by boiling can lead to significant loss of the abundant vitamins in this food.
Boiled broccoli is delicious and refreshing; however, cooking it this way can lead to significant loss of the abundant vitamins in this food.
According to Associate Professor Tran Dinh Toan (Director of the Clinical Nutrition Institute), boiling broccoli in boiling water, especially if cooked for too long until the vegetables are mushy, leads to vitamins and minerals dissolving into the water. Moreover, the evaporation of water causes nutrient losses. Therefore, boiling broccoli as a vegetable is not the optimal solution for this food.
Solution: It is best to steam it lightly if you want to eat it in a light manner. You can also stir-fry this vegetable to ensure better retention of vitamins and minerals. However, do not overcook it as this will significantly reduce its nutritional value. If you can eat raw broccoli, it can also be consumed to gain better nutritional value, but ensure a reliable supply.
Discarding All Broccoli Leaves When Preparing
We often think that eating broccoli means only using the florets and throwing away the attached leaves. Few people know that this is a completely wrong habit. According to Health, broccoli leaves are rich in beta-carotene, an antioxidant. Additionally, the leaves contain many vitamins A and B.
From future broccoli preparations, be sure to utilize the leaves for steaming or stir-frying along with the florets to avoid wasting these valuable nutrients. (Illustrative image)
Solution: When preparing broccoli, be sure to utilize the leaves for steaming or stir-frying. This will help you avoid wasting these valuable nutrients.
Throwing Away the Broccoli Stems When Cooking
Many people believe that when eating broccoli, they should only focus on the beautiful florets, considering the stems as waste, unworthy of attention. However, nutrition experts deem this a serious mistake. Because the stems contain more fiber than the florets themselves. Furthermore, when eating the stems, you will find a pleasant sweetness. This part is excellent for those looking to lose weight and effectively manage their weight.
Solution: Utilize the broccoli stems in every cooking session. It is advisable to peel the stems to make the dish softer and more appealing.
The stems contain more fiber than the florets.
Many people think that when eating broccoli, they should focus only on the beautiful florets, while the stems are considered waste, not worthy of attention.
Eating Broccoli While Taking Blood Thinners
Vitamin K is found in high amounts in foods like broccoli. If you are using medication like warfarin to thin your blood and have broccoli in your diet that day, it can be very dangerous. This is because the high vitamin K content can deactivate warfarin, increasing the risk of blood clotting, which is extremely dangerous for patients.
Solution: When taking blood thinners, absolutely avoid foods like kale, lettuce, broccoli, and peas…
Notes When Preparing Broccoli
Do Not Cut Before Washing
Broccoli often has small insects or worms hidden inside, so do not cut the vegetables before washing. It is best to wash them directly under running water or soak them in salt water for 5-10 minutes to remove pests more easily.
When to Choose to Eat Broccoli
You should buy broccoli in season to get the freshest ones. Green broccoli is best from late July to late October, while white broccoli is mainly harvested from mid-December to mid-April each year.
Do Not Cook at High Temperatures
For broccoli, do not cook it too much as this will lead to significant nutrient loss. Experts state that if green broccoli is cooked at high temperatures, many vitamin components, especially those preventing cancer, may be reduced or completely lose their effectiveness.
Do Not Eat Much When Having Stomach Pain
Green broccoli is a type of vegetable that contains a lot of fiber, which can cause gas and bloating when eaten raw. Therefore, the best approach for those with stomach pain is to cook the broccoli before eating. Alternatively, substitute with other foods like carrots or sweet potatoes.
Do Not Eat When Having Gout
Broccoli contains a relatively high amount of purines, which can trigger symptoms related to gout. Therefore, consider carefully before using it if you are suffering from gout to avoid unwanted effects.
Do Not Eat Raw Broccoli
Eating raw broccoli can cause bloating and gas. According to Gastroenterology & Hepatology, a European journal specializing in digestive health and liver, broccoli is a food that produces a lot of gas due to its content of raffinose. This compound is made up of three sugars: fructose, galactose, and glucose. It is not digested as it passes through the stomach and intestines, leading to the production of methane gas, which can cause bloating. Cooking broccoli tends to reduce its gas-producing effects by promoting the breakdown process in the intestines.
Broccoli Affects Thyroid Function
Broccoli contains goitrogens. According to Molly Hembree, a researcher and developer at the Eat This, Not That! Medical Expert Council, goitrogens hinder the synthesis of hormones in the thyroid and impede iodine absorption. You can reduce the effects of these compounds by cooking broccoli. With a proper and balanced diet, broccoli provides numerous health benefits.
How to Choose the Best Broccoli
Do Not Buy Yellowing Broccoli
We all know that there are two common types of broccoli on the market: white and green. However, when shopping at a market or supermarket, if you see broccoli that has started to turn yellow, you should avoid buying it. This indicates that the broccoli is overripe, spoiled, and no longer provides sufficient nutrients for your body.
Do Not Buy Broccoli That Feels Light
In addition to checking the color, you should also assess the freshness of broccoli by picking it up. If it feels slightly heavy, this indicates that the broccoli is of good quality, fresh, and retains moisture. Conversely, if it feels light, hard to the touch, and has a thick stem, it may be a sign that the broccoli has lost moisture and is no longer fresh.
Examine the Cut on the Broccoli Stem
If freshly cut, broccoli will be green and slightly moist.
When looking at the cut on the broccoli stem, if it is freshly cut, it will appear green and slightly moist. However, if the cut is dry and has a bit of red, this indicates that the broccoli has been cut for a while, is no longer fresh, and has lost moisture and nutrients.
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