Health & Beauty. delivery number 28: The Broccoli.

Thank you for visiting my blog and Continuing with the series of properties and benefits of fruits and vegetables, today I bring you information about:

Broccoli belongs to the family of cruciferous vegetables, whose nutritional properties are numerous. This vegetable is rich in vitamin K, B vitamins, iron and zinc, among the many essential nutrients. Next let's see some of the benefits that brocoli has for our health.

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Decreases the risk of cancer:

Given the high content of antioxidant compounds and essential minerals, regular consumption of broccoli could have an important protective effect against the development of diseases such as cancer.

It has been shown that broccoli could reduce the risk of colorectal cancer, prostate cancer and even breast cancer. The phytochemicals of broccoli, sulforaphane and its phytonutrients are some of the people responsible for this incredible benefit.

Antioxidant:

Oxidative stress caused by free radicals in the environment has a detrimental effect on the cells of the body, affecting the skin and the body internally. The antioxidants found in broccoli act effectively to inhibit these dangerous particles and, therefore, reduce inflammation, premature aging and the risk of chronic diseases. Vitamin C, whose action favors the metabolism of oxygen when accompanied by certain flavonoids such as quercetin and kaempferol present in broccoli.

Improve eye health:

Broccoli contains a significant amount of riboflavin, also known as vitamin B2, whose importance lies in helping the eyes adapt to changes in light. A deficiency of this nutrient can cause inflammation, blurred vision and eye fatigue. If, on the other hand, it is ingested in moderation, vitamin B2 can prevent cataracts or stop their development. On the other hand, broccoli is also the source of two carotenoids that play a very important role in regard to eye health, lutein and zeaxanthin.

Protect the heart:

Broccoli provides sulforaphane, a substance that activates a protein in the body to stop the formation of plaques in blood vessels. Patients at risk of cardiovascular disease should consume raw broccoli to obtain all the benefits.

Prevents and regulates diabetes:

Foods that are high in fiber but low in calories are perfect for preventing and regulating diabetes. In addition, broccoli also contains beneficial substances to prevent this disease from damaging the blood vessels.

Improves bone health:

This vegetable is a great source of calcium and vitamin K, essential nutrients to strengthen bones and for the formation of osteocalcin. Broccoli is very suitable for women who have reached the stage of menopause, since the decrease in estrogen could cause the loss of bone density.

Anti anemia:

It is a good source of iron that is better absorbed by the body thanks to the abundance of vitamin C and folic acid. Therefore, the consumption of this vegetable is recommended in those situations in which you run more risk of developing anemia, such as pregnant and lactating women.

Water retention:

They are rich in potassium, a mineral that can regulate the level of fluids in the body and thus prevent water retention.

Prevent infections:

Broccoli have anti-infection properties due to the presence of certain substances, especially vitamins A and C, which strengthen the immune system. The consumption of these vegetables regularly is equivalent to preventing any infection of the respiratory system.

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Help fight aging:

Broccoli is known for its anti-aging properties because it helps fight free radicals. Vitamin C, beta-carotene, vitamin B and vitamin E present in this precious food help reduce wrinkles and skin spots and keep it brighter, regenerates and repairs damaged skin. Eating broccoli every day promotes cell renewal and helps repair the skin. Therefore, you will have a shiny and visibly healthier skin.

Solar protection:

Broccoli also helps protect the skin from the sun and UV rays. The sulforaphane present in broccoli reduces inflammation and redness of the skin caused by exposure to the sun. The broccoli extract, when applied to the affected area, helps fight sunburn.

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The first advice to choose a good broccoli is to consider the color: Do not buy if they are yellow. If the broccoli is fresh it has a dark green color, uniform and bright. If we see that the tips of the broccoli begin to turn yellow, it means that they already have a few days and it is old.

The ideal is to eat them raw so as not to alter their nutritional composition since, due to the heat of steam and cooking, broccoli could lose some of its properties against cancer.

It can be consumed in juices, salads, sautéed, overflowed, in creams, soups. You have a rich flavor that can be exploited using the imagination in the kitchen.

Due to the insoluble fiber content, they can cause intestinal gas and, therefore, abdominal swelling. It is recommended a moderate use of this vegetable for people with gastritis or gastrointestinal problems.

If it is eaten raw, it increases the iodine requirement of the body, which could cause some thyroid problems. The consumption of broccoli is not recommended for people who take anticoagulant medications. The presence of vitamin K can interfere with these medications.

I hope you like this initiative ... you can make suggestions and propose fruits and vegetables for the next delivery.

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