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Antioxidant

Broccoli is of great importance from a nutritional point of view, as it contains a high amount of vitamins (vitamin A, beta-carotene, niacin, vitamin B1, B2, B6, E, folic acid and vitamin C). In fact, it is considered the great super vegetable due to the number of nutrients it provides.

Its high antioxidant power is mainly due to beta-carotenes, isocyanates and vitamin C. All of them are antioxidants that protect us against free radicals, which cause aging processes.

Its intense green color is an indicator of its high content of provitamin A (mainly in the form of beta-carotenes), which strengthens our immune system. In broccoli, beta-carotene is mainly stored in the florets.

In addition, it provides high amounts of vitamin C, to the point that a 200 g serving contains more than three times the daily recommendations for vitamin C. Vitamin C has antiviral power and improves cardiovascular health.

It also contains lutein, an antioxidant important for eye health, and a large amount of glucosinolates, which is why it has anti-cancer effects.

Vitamins present in broccoli

Quantity per 100 grams<br />

Vitamin A (Retinol Eq.) (Μg) 3

Recommended intake women / men 600/700

929

Beta-carotene (µg) 3

Vitamin E (mg) 3

Recommended intake women / men 15

Vitamin B1 (µg)3

Recommended intake women / men 1000/1200

110

Vitamin B2 (µg)3

Recommended intake women / men 1300/1600

570

Niacin (µg)3

Recommended intake women / men 14/18 mg

150

Vitamin B6 (µg)3

Recommended intake women / men 1200/1500 (µg)

Folates (µg)3

Recommended intake women / men 300

Vitamin C (mg)3

Recommended intake women / men 60

Purifying and satiating

Broccoli is a very important source of fiber, recommended in low-calorie diets where there is a better proportion of nutrient intake with respect to low energy intake.

Taking into account that broccoli does not contain fat and that it provides us with a significant amount of fiber (3 grams per 100), it is a good ally to satisfy our appetite without increasing the amount of kilocalories ingested due to its low energy value.

Its powerful antioxidants help the body reduce the amount of certain stomach bacteria, preventing infections of the digestive system. The proportions of sulfur present in broccoli also give it antimicrobial and insecticidal properties.

In vitro experiments have shown that sulforaphane, a substance present in broccoli, is a very effective compound for eliminating the Helicobacter pylori bacteria, the microorganism that causes most gastric ulcers, but also a large part of stomach tumors. .

Cancer preventative

Broccoli is considered one of the vegetables with a protective effect against various types of cancer: lung, prostate, breast, endometrium, uterus, and tumors related to the gastrointestinal tract (stomach, liver, colon). The National Cancer Institute suggests that it could be an important preventative, responsible for boosting certain enzymes that help detoxify the body.

The reasons for this cancer preventive effect are due to its high content of antioxidant nutrients (beta-carotenes and vitamin C), fiber (soluble and insoluble) and phytochemicals (glucosinolates / isothiocyanates / indoles), among which sulforaphane (isothiocyanate ) and indole-3-carbinol (indole), which act by increasing the activity of certain enzymes whose function is to eliminate certain carcinogens from the body or block their action in our body.

Sulforaphane is a very powerful cancer-fighting agent found in broccoli. Researchers from the University of Illinois have shown that “three to five servings per week of broccoli is enough to have a preventive effect against cancer.”

In addition, broccoli also contains quercetin, a flavonoid that acts as an anti-inflammatory and that also seems to slow the growth of some types of cancer, as well as folates (widely present in this vegetable), which protect against colon and cervical cancer .

A diet rich in fruits and vegetables helps maintain a healthy immune system, so if we incorporate broccoli into our diet we will add a new weapon against cancer and a new way to prevent and take care of our health.

Strengthen our defenses

Broccoli is the vegetable with the highest nutritional contribution per unit of edible weight, which is why it is known as the super vegetable. Recommended to consume it at all ages, it is especially indicated in:

Pregnant women, due to its high content of folic acid.
To promote the good condition of the skin and mucous membranes due to its antioxidant or anti-aging effect on the skin.
In menopause, as it contains calcium and acts as a phytoestrogen.
To prevent bleeding due to its phylloquinone content (main source of vitamin K).
For weight loss diets because it nourishes and provides very few calories.
In case of hypertension and high cholesterol because it acts on the liver, reducing the transport of cholesterol to the tissues and minimizing the risk of thrombus formation.
For convalescent and anemic people due to its contribution of iron and folic acid.
To protect the digestive system from Helicobacter Pylori bacteria, the main cause of ulcers and gastritis.
To detoxify our body as the phytonutrients in broccoli increase the production of cleansing enzymes.
For the prevention of cataracts, since carotene and lutein reduce aging and macular degeneration by 23%, preventing a reduction in complete eye damage.