Broccoli has few calories, but many valuable ingredients that are even said to help with inflammation and cancer. How do they affect the body and what is important when cooking?
Broccoli is not only one of the best known, but also one of the healthiest vegetables. The stalk, leaves, and sprouts of the cruciferous vegetable are edible and tasty.
Broccoli has few calories but many valuable ingredients:
- 100 grams of broccoli contains only 34 kilocalories, but three grams of high-quality protein and 2.6 grams of fiber.
- Even 65 grams of broccoli are sufficient for the daily requirement of vitamin C.
- There are 270 micrograms of vitamin K in 100 grams of broccoli. That is about twice as much as the human body needs daily for bones, heart, kidneys, and blood clotting.
- Folic acid is a prerequisite for cell function and is extremely important for women who want to have children and pregnant women. With 111 micrograms of folic acid per 100 grams, broccoli is an excellent source of folic acid.
- Potassium is needed to maintain normal blood pressure. There are 212 milligrams in 100 grams of broccoli.
- The plant estrogen kaempferol contained in broccoli is said to have antimicrobial, anti-inflammatory, heart and nerve protective, analgesic, and anxiolytic effects.
Phytochemicals against inflammation and cancer
Steamed broccoli is rich in antioxidants and so-called mustard oil glycosides. Under the influence of the enzyme myrosinase, which is also contained in broccoli, these secondary plant substances are converted into a mustard oil with enormous healing powers: sulforaphane. It can not only relieve inflammation in the stomach and intestines and lower blood sugar levels but is also said to protect against the development of cancer and even be effective against existing tumors. And that should work for a wide variety of cancers, including pancreatic cancer, skin, blood, and prostate cancer as well as stomach and colon cancer. However, it is not fresh broccoli that is used in cancer therapy, but a sulforaphane concentrate. Doctors also recommend fresh broccoli to prevent cancer.
Valuable ingredients are lost during cooking
Important: Broccoli should never be boiled in water because then 90 percent of the ingredients are lost in the water. Fry the broccoli at a maximum of low temperature or let it steep in liquid. Broccoli sprouts contain a particularly large amount of sulforaphane, about 30 to 50 times as much as in steamed vegetables. A small handful of raw broccoli sprouts a day is also said to relieve joint pain because sulforaphane inhibits certain enzymes responsible for joint inflammation. Osteoarthritis symptoms are also alleviated.