The summer season usually brings long hours of sun exposure, and coupled with its intensity during this time of the year, UV rays become one of the external agents that we must pay special attention to during these days. On the other hand, tanning often becomes one of the fundamental desires with the arrival of good weather, but it is well known that it is essential to do it with protection and in a healthy way.
Once the tan is achieved, preserving it becomes quite a challenge. Therefore, finding formulas that allow us to maintain it beyond the summer season is always good news. The +Broccoli Association has published, as a result of various research projects undertaken by the Laboratory of Phytochemistry of the Department of Food Science and Technology of CEBAS-CSIC, that broccoli contains natural properties that contribute to the maintenance of summer tans for a longer period and, at the same time, acts as protection against free radicals from ultraviolet (UV) radiation. A food not always associated with this period but that can become a great ally, both for protecting against radiation and for maintaining and enhancing our tan.
Diego A. Moreno, researcher at CEBAS-CSIC, states: “Ultraviolet radiation causes damage to the skin, and compounds in broccoli (sulforaphane) activate cell defenses to protect against damage from ultraviolet radiation. In other words, the effect of sulforaphane reduces the damage caused by exposure to ultraviolet rays, defending the cell from the inside.”
Additionally, the vegetable has other complementary properties. In addition to nutrients and vitamins, it contains other carotenoids (beta-carotene, lutein) and tocopherols, which act as antioxidants and help neutralize free radicals, such as those caused by UV radiation.
Why is it beneficial to consume broccoli in summer?
Despite summer being a time when we often set aside healthy living for indulgences or the consumption of more calorific foods, we should try to maintain the consumption of nutrient-rich foods typical of the Mediterranean diet, such as vegetables, and more specifically, broccoli. It becomes the perfect ally for the summer season and contributes to improving and preserving the health of our skin.
To maintain radiant and healthy skin, it is necessary to include in our diet a series of natural antioxidants that help combat external agents and enhance hydration. Broccoli contains a significant portion of these natural antioxidants that our skin needs. On the one hand, there is a first group of natural antioxidants that have a direct action on the skin, such as vitamin A, vitamin C, and vitamin E, all of which are present in broccoli. On the other hand, there is a second group, including bioactive and beneficial compounds of broccoli, such as sulforaphane, which activates proteins that defend the skin from the aggression of ultraviolet rays. These are the reasons why researchers recommend including it in summer diets, as it not only reinforces the body’s defenses but also protects the eyes and promotes lung health. “This vegetable is not only beneficial for the skin but also for lung and eye health, which receive more solar radiation during the summer,” emphasizes the CEBAS-CSIC researcher.
What is the ideal preparation of broccoli in the summer to maintain all its properties?
Given the temperatures we are exposed to during the summer, it is essential to stay hydrated, and broccoli is rich in water and minerals. Thus, to make the most of the properties of broccoli, +Broccoli recommends consuming it fresh or lightly cooked, such as steamed or sautéed. This way, we retain most of its benefits. “Very long cooking times and high temperatures are detrimental to maintaining the properties and natural antioxidants of vegetables,” clarifies Diego A. Moreno.
The awareness work of +Broccoli
The non-profit association +Broccoli aims to increase the consumption of broccoli and raise awareness of its beneficial effects on health. It brings together farmers, marketers, researchers, nutritionists, restaurateurs, and all those entities and individuals interested in promoting the virtues of this cruciferous vegetable researched by CEBAS-CSIC.