What broccoli does to the health of your heart and the health of the prostate

There are modest vegetables that lie in all our refrigerators that package a strong healthy punch. From dirt legs to crunchy flowers, from minerals to purple varieties, broccoli is full of vitamins, antioxidants and polyphenols that not only build our heart and brain health but may also prevent cancer cells from walking.

Diet specialist Dominic Ludwig explains that many of these features are the result of the broccoli of cruciate vegetables. “This means that it contains vital vegetarian compounds that contain sulfur known as glucose. This does not only give them a unique and slightly bitter flavor, but also have benefits for us when we eat them.”

Here are some ways that broccoli can enhance your health – and some delicious recipes that will make you leak through multiple shares in the week.

Health benefits for broccoli

1. It enhances heart health

Over and over again, studies have found that broccoli is excellent for our hearts.

One modern paper found that the participants who took a soup made of broccoli and other cruciate vegetables for lunch for two weeks saw low blood pressure, in turn reduced the risk of a heart attack or a stroke by 5 percent.

A previous study of Impierial College London found that sulforafan in cauliflower, which gives it its strong smell and bitter flavor, activated a protective protein in the arteries, which reduces inflammation and reduces the risk of atherosclerosis (accumulation of fats in the arteries).

Broccoli also contains potassium, a mineral that can support cardiovascular health and can be useful in managing blood pressure and vitamin K, which regulates blood clotting and rotation.

2. Protect prostate and colon cancer

Some studies have found that men who had a rich diet in broccoli (400 grams per week) suffer from less risk of prostate cancer.
It is believed that this effect is due to isothiocyanates (vehicles created by the body while breaking broccoli). It has been shown to act as antioxidants. It helps to rid the body of toxins that cause cancer; It interferes with paths in the body that lead to inflammation.

A separate paper from the London Empire College found that for every 260 micrograms of folic acid in a person’s diet daily – which is in cauliflower and leafy vegetables – the risk of colon cancer decreased by 7 percent.

Additional research has found that mice feed a diet rich in indole 3- Karenol (which is produced when the body collapses of glucose in cauliflower) was protected from inflammation of the intestine and colon cancer. The scientists behind that study concluded from the Francis Kreik Institute, that although we cannot protect from genetic factors that increase the risk of cancer, “we may reduce these risks by adopting a diet with a lot of vegetables.”

3. It enhances the strength of the brain

It is believed that the high broccoli content of folic acid supports our brain health. “Folic acid helps reduce the levels of remi acid (amino acid) in our blood and is beneficial to our heart attacking health and thus brain health in the long term,” explains Ludwig.

The success of iron, which is also provided by broccoli, may play a role in protecting our perception (contains 0.7 mg per 100 grams). “Iron is necessary for our brain chemistry and the formation of the neurotransmitter,” she says.

While there is a lot of evidence that a diet rich in vegetable vehicles called flavanol protects the brain, eating a specific flavanol is present in the broccoli called Kaempfeol has been linked to 51 percent less risk of dementia.

3. Reduces the risk of arthritis

It is believed that sulforafan in cauliflower slows the development of arthritis and may prevent it. Laboratory studies that involve mice show that the compound prevents the inflammatory process in the joints that nourish the conditions and may slow down cartilage on osteoporosis.

A separate study in people who followed a high diet in cauliflower – equivalent to three parts per day in the form of soup – witnessed lower levels of pain caused by arthritis.

4. It protects eye health

Broccoli also works to protect our eyesight. “Cauliflower contains carotenoids, antioxidants that protect the eye from oxidizing damage,” notes Ludwig.

She says this antioxidant also believes that it reduces the risk of eye lens, and slows the development of the condition if it occurs. In addition, the body converts carotenoids into vitamin A, which is necessary to produce dyes required to see.

5. Enhances bowel health

Vegetables are one of the richest sources of fiber, which is necessary for the healthy intestine.

Broccoli is a force in this regard because it contains both soluble and insoluble fibers. Solid fibers absorb water from the large intestine, making stools softer, while insoluble fibers stimulate the intestine to release water and beach to help move across the intestine.

For each part 80g, it contains 2G of 30 grams of fiber that we must eat every day.

What is more than that, different types of cauliflower – whether standard, criteria or varieties of purple germination – each of them as a different maker, is noticed Ludwig. Including a variety of vegetables, such as switching between different broccoli varieties, can enhance the diversity of microbes in the intestine, as well as public health.

The different types of broccoli

• Purple

Standard broccoli – with a thick trunk and a lot of flowers, technically called the extensten, also known as broccolini, a mixture of broccoli and Chinese, are the most common types of cauliflower sold in the United Kingdom.

“Both have a similar nutritional image,” Ludwig notes, although some research indicates that Tenderstem has more folate (vitamin that maintains red blood cells, nervous system) and carotenoids (antioxidants that protect cells from damage).

The least popular purple broccoli may be better for our health. “It contains additional benefits for purple plants called anthocyanins,” explains Ludwig. Basically, it gives a larger antioxidant punch for every bite.

But broccoli buds (broccoli plants that are three to five days and similar to Cress may lead the list when it comes to health. “They have the highest amount of cabin (strong antioxidants) of any other type of broccoli,” she says.

The most healthy way to eat broccoli

Before you reach broccoli eating, there are ways to increase its health benefits.

“When we cut cauliflower, we encourage the development of salvorafan,” explains Ludwig. So cutting vegetables and leaving them for a short time is useful.

“This may not be very practical in daily cooking, but it can be great if cut into salad, for example,” she says. Eating raw broccoli as part of salad, or crudités, also maintains more vitamin A, as well as folic acid.

When it comes to cooking broccoli, the goal is to maintain soluble vitamins in water (those that melt in water) and plant compounds (such as polyphenols) as much as possible.

Steam, pan or boiling: What is the best way?

Frying or moving frying is the best way to do this, instead of boiling. Ludwig says these cooking methods will make it easy for the body to absorb the carotenoids inside the broccoli.

“Cooking in a lot of water or for a long time can lead to the largest decrease in vitamin C [an 80g serving contains 63mg, over two thirds of our daily recommended amount] It indicates that glucose and folate, “notice.

However, frozen broccoli should not be ignored. “Since broccoli loses nutrients over time, freezing can be behaved like a time capsule, besieging the nutrients in place and maintaining them for a longer period,” Ludwig notes. “Although the losses are still occurring, broccoli is usually frozen at the height of maturity when the nutrients are at the highest levels.”

“The key is not excessive overcoming cauliflower The Dent Whenever possible, it “adds.” Broccoli not only loses nutrients as we cook them, but also can become unattractive and deny. “

Ruling: Is broccoli healthy?

“I try not to put any food on the base of the statue on others because the key to a healthy diet is diversity,” says Ludwig. “But a multi -use broccoli is inexpensive and widely available and certainly has an important place in a healthy diet.”

While green vegetables for coals such as spinach, turnip or stray technically overcome broccoli in terms of nutrient density for each bite, all types of special plants contain that vegetables are excellent for our health.

Recipes

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