Stay healthy and fit with broccoli: Rich in minerals and bitter compounds, this superfood supports your healthy lifestyle. Just give it a try!
In the list of green energy providers, broccoli sometimes gets a little lost among the rising stars spinach and kale. And for no reason! Rich in potassium, folic acid, and various B vitamins, broccoli is undoubtedly one of our local superfoods. Enrich your diet with broccoli, too!
Table of contents
1. Broccoli ingredients
Due to its components, broccoli is healthier than almost any other vegetable. Its high content of the minerals potassium , calcium , phosphorus , and folic acid is particularly notable and has a positive effect on your immune system. Vitamin C (ascorbic acid), carotene , and vitamins E and B are other components that help you stay healthy and fit with broccoli [1].
Your eyes and skin primarily benefit from broccoli. At the same time, the vegetable improves your concentration and strengthens your nerves . Broccoli's iron and zinc, in turn, have anti-inflammatory effects. Broccoli also boosts your digestion: The bitter compounds it contains act directly on the digestive glands [2]. This is why broccoli is also very popular among many people for weight loss.
Broccoli contains a lot of calcium . For this reason, vegans and people who cannot consume dairy products due to intolerance rely on this calcium source [3].
BRAINEFFECT HACK : Calcium has many positive effects on your body, including promoting healthy digestion. BRAINEFFECT MINERALS contains calcium, magnesium, and many other important minerals for your day.
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2. Origin and season of broccoli
Broccoli originated in Asia Minor and eventually reached us via Italy and Greece. Italy still has the largest broccoli growing areas today. You can get the vegetable year-round. In Germany, this rather demanding plant is ripe for harvest between June and September.
3. What you need to pay attention to with broccoli
You can recognize fresh, edible broccoli by its vibrant green color and unopened florets. If stored in a cool , shady place , it will last up to five days .
You should still prepare it quickly, though, because if stored too long, the broccoli loses vitamin C and turns yellow [4]. Basically, you can use everything from the head to the leaves to the stalk . To do this, dice the stalk and cook it along with the florets.
Freezing broccoli is a great way to preserve it. However, you must blanch the vegetable before freezing . So, briefly place the broccoli in boiling water, then drain completely and refrigerate. Freezing broccoli afterward works best using a freezer bag.
4. Preparation of broccoli
You can eat broccoli raw in a salad or cooked. You can also choose from a variety of cooking methods—from boiling to sautéing. Steaming or braising is particularly gentle, as this preserves the broccoli's water-soluble nutrients. We recommend these ways to prepare broccoli:
- Broccoli soup: All types of vegetable soups are very wholesome and good for your digestion. They put little strain on your gastrointestinal system and contribute to a balanced fluid balance. Instead of cream, we recommend coconut milk or vegetable broth. Combinations with potatoes, cauliflower, flaked almonds, and salmon add variety to your broccoli soup.
- Broccoli sprouts: Whether as seedlings or short greens, raw broccoli sprouts help fight inflammation. The sulforaphane contained in the sprouts is responsible for this. Unfortunately, broccoli sprouts aren't readily available in supermarkets. However, you can order seeds online and easily grow your own. These flavorful sprouts are especially delicious on a salad or breakfast bowl.
- Broccoli leaves: Often carelessly discarded, we'd like to champion broccoli leaves. These mild leaves and stems are incredibly delicious and rich in vitamin C, carotene, potassium, and calcium. You can use them raw like a salad or blanch and cook them like spinach.
5. Conclusion
Broccoli is one of the regional vegetables that should be part of a healthy diet. Its most important nutrients include carotene, potassium, calcium, and vitamin C. Broccoli is good for your skin, boosts your concentration, your immune system, and your digestion.
6. Sources
[1] Holtmeier, HJ. (1995). Scientific Publishing Society. Magnesium and Calcium: Analysis, Physiology, Pathophysiology and Clinical Applications.
[2] Maid-Kohnert, U. (2001). Spektrum academic publishing house, Heidelberg. Bitter substances. In: Encyclopedia of nutrition in three volumes. 1. A to Fat.
[3] Rehberg, C. (2020). How vegans meet their calcium needs. [ https://www.zentrum-der-gesundheit.de/calciumversorgung-veganer-ia.html ]
[4] Federal Ministry of Food and Agriculture. (2019). Testing freshness – with knowledge and all senses. [ https://www.bmel.de/DE/Ernaehrung/_Texte/frische-von-lebensmitteln.html ]
