7 properties of broccoli for health (recipes included)

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Broccoli is a cruciferous plant that belongs to the family Brassicaceae. This vegetable, in addition to providing few calories (25 calories in 100 g), is scientifically recognized for containing high concentrations of sulforaphanes. Some scientific studies indicate that these compounds could help to prevent cellular alterations that could become cancerous, and have been associated with a lower risk of suffering cardiovascular diseases, such as a myocardial infarction, for example.

In addition to this, the regular consumption of this vegetable also helps to improve the immune system and relieve stress, so it should be included in a healthy and balanced diet.

The parts of the broccoli that can be eaten on their hands and stems. These can be eaten cooked with steam, for a maximum of 20 minutes (to avoid the loss of vitamin C), or raw to prepare salads or natural juices.

1. Reduce cholesterol

Broccoli helps to reduce bad cholesterol (LDL), some scientific studies indicate that it could be due to the action of glucosinolates, specifically glucoraphanin, which accumulates in these vegetables and exerts antioxidant action, inhibiting cholesterol synthesis.

In addition to this, it is rich in soluble fibers, which binds cholesterol in the intestine and reduces its absorption; as well as other compounds, such as phytoesteroles, which could also contribute to the reduction of cholesterol.

2. It could prevent cardiovascular diseases

In addition to reducing cholesterol, broccoli also allows blood vessels to remain more resistant, being able to control blood pressure. It also contains sulforaphanes, substances with anti-inflammatory properties that prevent the appearance of lesions in the blood vessels and the development of diseases in the coronary arteries.

3. Facilitate digestion

Broccoli is a good way to keep the digestive process working properly, because the soil is rich in fibers that favor intestinal transit, as well as containing sulforaphanes, compounds that have bactericidal action against Helicobacter Pyloriby which they prevent the appearance of ulcers in the stomach or gastritis.

4. Avoid stress

The fiber content present in broccoli accelerates intestinal transit and increases the volume of the heces, which together with the sufficient intake of water, favors the exit of the heces.

5. Protect your visual health

Lutein is a type of carotenoid present in broccoli, which could help protect the eyes against late macular degeneration and the development of cataracts that cause blurred vision, especially in the elderly. The concentration of lutein in broccoli ranges from 7.1 to 33 mcg per gram of fresh weight of this vegetable.

6. Prevent joint problems

Broccoli is a vegetable with excellent anti-inflammatory properties, so its consumption helps to reduce inflammation in the joints, delaying the development of joint problems, such as osteoarthritis, for example.

7. Increase the body’s defenses

By containing vitamin C, glucosinolates and selenium, the consumption of broccoli regularly helps to increase the body’s defenses and improve the immune system, as well as protecting the body against infections.

See other ways to climb the defenses.

7. It could prevent cancer

Broccoli is rich in sulforaphane, glucosinolates and indole-3-carbinol, substances that act as antioxidants, helping to prevent the development of various types of cancer, especially stomach and intestinal cancer. In addition, indole-3-carbinol also reduces estrogen in blood circulation, preventing the appearance of cancer cells that depend on this hormone to grow, and can reduce the risk of breast cancer.

Some studies suggest that eating 1/2 cup of broccoli a day could help prevent cancer.

Broccoli nutritional information

In the table, the nutritional composition is indicated for every 100 g of broccoli:


raw broccoli

cooked broccoli


25 calories

25 calories


0.3 g

0.5 g


4.0 g

4.4 g


3.6 g

2.1 g

fibers 2.9 g 3.4 g


86 g

51 g

Magnesium 30 g 15 g


13 g

28 g


0.5 g

0.2 g


14 mg

3 mg


425 mg

315 mg

Vitamin C

6.5 mg

5.1 mg

Recipes with Broccoli

Broccoli can be prepared cooked or stewed, without the best way to consume it is raw to avoid the loss of nutrients. So, a good advice to use raw broccoli is to make a salad or use it in the preparation of natural juices, mixing it with orange, melon or zanahoria, for example.

Some recipes to prepare it are:

1. Rice with broccoli

To prepare the rice enriched with broccoli, just add a bowl of rice and two bowls of water, when there are 10 minutes to cook the rice, add a bowl of chopped broccoli, including today, stalks and flowers.

To increase the nutritional value of this recipe even more, you can use brown rice.

2. Broccoli salad with zanahoria

Cut the slices, and cook in a pot with approximately 1 liter of water with salt, add the broccoli until it softens a little. After cooking to add oil. Another option, is to have a sofrito con two dientes de ajo and add to the broccoli and zanahorias before serving.

3. Juice of broccoli with manzana


  • 3 small units of green manzana;
  • 2 cups of broccoli;
  • 1 lemon;
  • 1.5 L of cold water.

preparation method

Cut the manzana and the broccoli stalks, place in the blender, add the water and the yoke of 1 lemon. Mix all the ingredients and drink next. To this yoke, it is also possible to add other green products such as cilantro, perejil, celery, among others.

4. Broccoli gratin

Place whole broccoli on a tray covered with parchment paper, add salt, pepper and peregrine. Cover with whatever you prefer, streak or cut into strips and bake for approximately 20 minutes.


Broccoli should be consumed with precaution in people with hypothyroidism, as it contains glucosinolates, which are substances that inhibit the uptake of iodine, affecting the production of thyroid hormones. In addition, this vegetable could favor the production of intestinal gases.

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Consult a Doctor | Translated by User2937

Content for educational purposes only

The translator user relied on the following text:

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