Broccoli (Brassica oleracea var. italica) is an edible green plant in the cabbage family (family Brassicaceae, genus Brassica) whose large flowering head, stalk and small associated leaves are eaten as a vegetable.
Broccoli improves cardiovascular health. Broccoli is a food rich in soluble fiber, which binds to cholesterol in the intestine and reduces its absorption. Broccoli contains potassium, magnesium, sulforaphane and antioxidants. Potassium and magnesium help to regulate blood pressure and promote the relaxation of heart muscle and arteries. Sulforaphane is a substance with anti-inflammatory properties that prevents the appearance of damage to blood vessels and the development of coronary artery disease.
Broccoli helps in the intestinal health. Broccoli is rich in sulforaphane, a substance that helps regulate the number of bacteria in the stomach, such as Helicobacter pylori, preventing the appearance of ulcers or gastritis. The fibers present in broccoli accelerate intestinal transit and increase the volume of stools, which together with sufficient water intake, prevents constipation.
Broccoli helps control blood sugar. Broccoli is a source of fiber that lowers blood sugar levels in people with type 2 diabetes, and sulforaphane that inhibits glucose production and improves blood glucose levels in humans.
Broccoli may support hormonal balance. Broccoli contains indole-3-carbinol which influence estrogen metabolism, by decreasing the amount of circulating estrogen in the blood, preventing the development of cancer cells whose growth depends on this hormone.
Quantity recommendations
The ideal is to consume about 150 grams per day. Some studies suggest that consuming half a cup of broccoli a day can help prevent cancer. When choosing broccoli, look for those that are firmer, with a deep green color or slightly purplish hue. It should be consumed right after purchase as it is quite perishable and spoils after a few days.
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