Like kale and watercress, broccoli belongs to the Brassica family … A brother with a thousand health benefits. And broccoli is one of the most studied members.
Over the past 20 years, many studies have shown that those who consume it regularly have a lower risk of developing cancer of the colon, breast, cervix, lungs, prostate, esophagus, larynx and bladder. Just that !
In fact, some components of broccoli block the action of hormones that stimulate certain tumors. Others would inhibit tumor growth and enhance the action of protective enzymes.
To be specific, broccoli is known for its high content of glucosinolates. Once ingested, these sulfur compounds – which give broccoli its distinctive smell when cooked – metabolize into cancer-fighting compounds. In particular sulforaphane which helps cells defend themselves from oxidation.
A weapon against diabetes
And sulforaphane would also help fight type 2 diabetes. By conducting various experiments on diabetic rats, researchers at the University of Malmö in Sweden observed that the administration of sulforaphane allowed to attenuate the production of glucose by the liver cells. .
Indeed, these results would be comparable to those seen with some antidiabetics, such as metformin. And looking at obese patients whose disease was not controlled, they found that broccoli consumption led to a significant decrease in fasting blood sugar levels.
The importance of cooking
Note that the cooking method affects the concentration of glucosinolates. According to a study, in fact, it is steaming that best preserves these compounds.
Also, be careful, the antioxidant power can vary depending on the freshness of the vegetable. A yellowing of the flowers reflects a disappearance of the virtues.
You want some vitamins …
Broccoli is also a mine of essential vitamins and minerals. Know that 200g of broccoli provides 50mg of vitamin C, half of our daily requirement.
But also 1,400 micrograms of beta-carotene and 170 micrograms of folic acid (or vitamin B9). You will also find interesting amounts of calcium, iron and vegetable protein.
Of course, thanks to its high fiber content (1.5 g / 100 g on average) and various laxative compounds, it is easy to understand why it is advisable to consume it in case of temporary constipation!