Best Way to Cook Broccoli to Keep 100% of Its Nutrients
Broccoli is definitely the food that you need to include it in your daily diet. This vegetable provides amazing benefits and it is considered to be the most nutritious vegetables from the cruciferous family.
IMPORTANT BENEFITS OF BROCCOLI TO YOUR HEALTH
#1: Good for digestion
It contains 21% of fiber RDA or one gram of fiber for every 10 calories. Therefore you don’t have to consume a lot of broccoli in a day to reach the dietary fiber requirement. Fiber is crucial for the digestive health and it helps the food move throughout the body. Glucosinolates that are converted into isothiocyanates are also present in broccoli. They have the ability to protect the stomach from bacterial overgrowth.
#2: Very nutritious
Broccolis are abundant in vitamins and mineral especially in vitamin K and vitamin C. Other than that they are also rich in Folate, Chromium, Vitamin E, Vitamins B1, B2, B3, and B6 and Manganese.
#3: Good for the heart
Studies have proved that broccolis can reduce the levels of bad cholesterol in the body or LDL which are the main reason for heart disease. The phytonutrients and Vitamin B can significantly improve the cardiovascular health.
#4: Good for the eyes
The lutein and zeaxanthin contained in the broccoli can prevent macular degeneration or weakening of the eyes.
#5: May be able to fight cancer
Recent studies show that there is less inflammation with eating broccoli regularly. Inflammation, particularly when chronic, can lead to cancer. They also may be able to oxidative stress which is another reason for some forms of cancer.
BEST METHODS TO COOK BROCCOLI TO KEEP ITS NUTRITION
Some cooking methods actually reduce and destroy the nutrients that are found in broccoli. Here are some tips how to prepare this wonderful vegetable.
When rinsing, use cold running water.
Cooking should be quick and even, so cut the florets into four parts.
Include the stems and leaves for a balanced flavor.
Don’t cook the broccoli right away after preparing it to enhance its nutrients.
Boiling broccoli for five minutes can help preserve quercetin and kaempferol, which are flavonoids. This can also help in retain beta-carotene and lutein.
Steaming can help retain chlorophyll and vitamin C, but microwaving is better. Pressure cooking though retains the most of the vegetable’s vitamin C.