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Is broccoli good for you


is broccoli good for you

Actually, raw broccoli is not necessarily more healthful than cooked. Broccoli is part of the cruciferous vegetable family and great food to. Now in your quest to eat healthily, you've come across these two veggies: Spinach vs broccoli. Both are great superfoods due to. The most obvious indicator that broccoli has gone bad is mold and develop a bad smell. If you have kept the broccoli for a long duration of time, there's a.

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Broccoli vs. Cauliflower: Is One Actually Better for You?

Whether they’re your all-time favorite side dishes or your childhood archnemeses, there’s no denying broccoli and cauliflower are some of the healthiest veggies around.

But despite their shared roots in the Brassicaceae plant fam, broccoli and cauliflower aren’t identical twins. Beyond their obvious color difference, broccoli and cauliflower differ in calorie count, carbs, and fiber. Plus, they each offer different levels of essential vitamins and minerals.

So does it really make a difference which one you pile on your plate? We’ve got the scoop on broccoli vs. cauliflower.

Nutrition: Broccoli vs. cauliflower

Because they’re related, broccoli and cauliflower naturally provide lots of comparable nutrients.

They’re neck and neck in terms of calories, carbs, fiber, and protein, although cauliflower comes in slightly lower than broccoli in each of these categories. Broccoli is richer in some important micronutrients, like vitamins C and K.

Another area where broccoli and cauliflower are matchy-matchy (in a good way): They both fall under the umbrella of the “Clean Fifteen,” fruits and veggies grown with minimal pesticides.

Here’s a look at how the green and white bundles stack up nutritionally:

Health benefits of broccoli and cauliflower

Cauliflower is definitely having a moment. With its mild, versatile florets replacing everything from rice to pizza crust, you might think it’s the low carb savior of humankind. But broccoli’s health benefits are just as impressive.

Antioxidants

We’re happy to crown (pun intended) broccoli the antioxidant king.

Along with a select group of other green veggies, like bok choy and cabbage, it contains a compound called sulforaphane, which research suggests may reduce blood sugar and overall inflammation. Plus, it packs plenty of lutein and zeaxanthin, two antioxidants known for boosting eye health.

Not to be outdone, cauliflower boasts several cell-cleaning antioxidants of its own, including protocatechuic acid, quercetin, pyrogallol, and vanillic acid.

Cancer prevention

Both broccoli and cauliflower are rich in vitamin C, an antioxidant that might play a role in the prevention of cancer, according to some research. In fact, a high intake of any cruciferous veggie has been associated with reduced risk of cancers of the lungs and colon, stomach, breast, and prostate.

Heart health

While they’re busting free radicals and fighting cancer, broccoli and cauliflower also get to work for your heart.

A large research review from 2016, which looked at 25 years’ worth is broccoli good for you studies, concluded that people who ate more cruciferous vegetables had reduced risks of several types of cardiovascular disease.

Gut health

Good gut health is about so much more than taming tummy troubles. Your gut microbiome — the balance of bacteria in your digestive tract — can impact everything from type 2 diabetes risk to mental health.

Both broccoli and cauliflower help support a healthy microbiome. Their significant fiber content provides “food” to help the beneficial bacteria in your gut flourish.

WTF is broccoflower?

You spy it out of the corner of your eye in the produce section: a swirl of lime-green, spiky peaks nestled in thick, cabbage-like leaves. Doth thine eyes deceive thee? Is this a magical hybrid of cauliflower and broccoli?

This unique veggie is known as broccoflower — and yes, it’s a cross-pollination of cauliflower and broccoli. It comes in two varieties. One looks essentially like cauliflower dyed green, while the other (also called Romanesco broccoli) has pointier peaks and a pyramid-like shape.

You can cook both types of broccoflower with the same methods you’d use for broccoli or cauliflower. With their funky, otherworldly appearances, you might even have more fun while you’re at it.

How to use these veggies in the kitchen

Once you’ve tried a truly amazing preparation of broccoli or cauliflower, there’s no going back to childhood disdain.

Looking for ways to up your veggie game? Start with roasting. Baking broccoli and cauliflower at high temps brings out their natural sweetness and adds a crisp tenderness that softens their bite. (We see you sneaking that perfectly browned floret right off the pan before dinner!)

Other high heat cooking methods, like grilling and pan-frying, do the same in even less time.

If you’ve never been a fan of broccoli or cauliflower but want to keep an open mind, try them in one-dish meals where they’ll blend with other flavors. Soups, salads, casseroles, and stir-fries all lessen the impact of the veggies’ more bitter flavor compounds.

Quick go-to broccoli recipe

Sweet Broccoli Salad

Whisk together a dressing of 1/2 cup olive oil mayo, 1 tablespoon apple cider vinegar, 2 teaspoons sugar, and salt and pepper to taste. Pour it over 4 cups broccoli florets, 3 tablespoons diced red onion, 1/4 cup dried cranberries, and 1/4 cup slivered almonds. Stir to combine.

Quick go-to cauliflower recipe

Garlic Roasted Cauliflower

Preheat oven to 425°F (200°C). Chop one head of cauliflower into bite-size florets. Toss with 3 tablespoons olive oil, 1 teaspoon garlic powder, and salt and pepper to taste. Spread evenly on a sheet pan and roast for 25 minutes, stirring halfway through.

So, which is better for you?

If you’re eating both broccoli and cauliflower on the regular, good on you. Roslyn savings bank east meadow could all use more veggies in our diets, and joining forces with the cruciferous family is an especially nutritious choice.

For low carb, low calorie eating, cauliflower may have a slight edge over broccoli. But for vitamin and mineral content, broccoli comes out on top. You can’t go wrong including either (or both! or broccoflower!) as often as possible.

Источник: https://greatist.com/health/broccoli-vs-cauliflower

In a recent survey of more than 5,000 Americans conducted by Green Giant, consumers rated broccoli as their favorite vegetable (even surpassing carrots and corn). Not only is broccoli notorious for its nutrient-dense makeup and vibrant green color, but participants who picked broccoli as their favorite vegetable in the is broccoli good for you said that "taste" was a top factor in making their selection.

You already know that broccoli belongs in a healthful, plant-based diet, but this cruciferous vegetable can provide an even bigger wellness boost if you prepare it a certain way (steamed beats boiled — big time). Here's everything you need to know about "America's favorite veggie", including health benefits, best cooking methods and storage tips.

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Broccoli Nutrition What is the routing number for renasant bank

Serving Size: 1 cup, chopped

  • 30 calories
  • 0 g total fat
  • 6 g carbohydrate
  • 2 g fiber
  • 2.5 g protein
  • 81 mg vitamin C (90% DV)
  • 93 mcg vitamin K (78% DV)
  • 567 IU vitamin A (64% DV)
  • 57 mcg folate (14% DV)
  • 288 mg potassium (6% DV)
  • 19 mg magnesium (5% DV)
  • 60 mg phosphorus (5% DV)
  • 0.66 mg iron (4% DV)
  • 43 mg calcium (3% DV)
  • 0.37 mg zinc (3% DV)

The health benefits of broccoli:

Vegetables (like broccoli) belonging to the plant genus Brassica contain tons of health-promoting compounds and potentially powerful phytochemicals. These nutrients may:

  • Combat inflammation: "Broccoli contains glucoraphanin, which is broccoli good for you a compound that is converted into sulforaphane during digestion. Sulforaphane induces antioxidant activity," says Alyssa Pike, R.D., Manager of Nutrition Communications for the International Food Information Council. Phytochemicals like sulforaphane cox login pay bill help fight free radicals and inflammation in the body.
  • Support immunity: Did you know that a cup of broccoli contains more vitamin C than an orange? Vitamin C functions as an antioxidant cibo matto spoon lyrics plays a major role in immune function (not to mention helping reduce risk of several chronic diseases). Plus, broccoli contains a slew of other is broccoli good for you and minerals linked to supporting a healthy immune system.
  • Reduce risk of certain cancers: In general, people who eat more vegetables and fruits have lower risk of a wide range of cancers. Diets rich in cruciferous vegetable intake in particular, including broccoli, may reduce cancer risk in many tissues including lung, bladder, and prostate.
  • Promote eye health: "Broccoli contains lutein and zeaxanthin, which are both antioxidants that can prevent oxidative stress and play a role in eye health," Pike explains.
  • Improve blood sugar: Broccoli contains a natural plant compound known as sulforaphane, which research suggests may improve glucose control in patients with type 2 diabetes. Broccoli is also naturally low in carbohydrates and contains fiber, making it a low-glycemic addition to any meal. Try riced broccoli as a lower carb swap for rice at any meal.
  • Support a healthy heart: Broccoli is a source of several nutrients like folate, potassium and iron, all of which are vital in supporting a healthy heart. Recent research published in The British Journal of Nutrition found that participants who consumed more cruciferous veggies like broccoli had less calcium buildup in their aortas than people who ate less of these veggies.
  • Promote healthy skin: In addition to being an excellent source of vitamin C which supports collagen synthesis and skin health, prior research found that sulforaphane reduced skin redness and inflammation caused by exposure to ultraviolet radiation.

Potential side effects of eating broccoli:

Most people can safely enjoy the cruciferous vegetable, but certain individuals may need to be cautious. "Broccoli contains vitamin K, and eating large amounts of broccoli could reduce the effects of the blood-thinner warfarin (also known as Coumadin)," Pike says. If you are taking warfarin, Pike adds that it’s important to speak with your healthcare provider about how to properly manage your medication and your vitamin K intake.

People with gastrointestinal conditions may also find that too much broccoli causes gas or other irritations, Pike explains, but those individuals should work with their healthcare provider to figure out what works for them; it may be as simple as reducing portion size or changing preparation method.

Now that you know the basics, get the low-down on the best way to prepare and cook broccoli to get the most antioxidants and vitamins below.

Are broccoli florets better than stalks?

Edelweiss Spykerman / EyeEmGetty Images

Let us be clear: All parts of broccoli are nutritious! Instead of being quick to discard the stalks and leaves, get creative; shred the stalks for broccoli slaw or riced veggies and use the leaves in omelettes or stir fry. When it comes to nutrition content, research shows that broccoli florets have higher concentrations of certain nutrients like amino acids whereas is broccoli good for you leaves are higher in carotenoids and other antioxidants. The stalks contain essential nutrients too.

Is eating broccoli raw better than cooked?

Although both raw and cooked broccoli are nutritious, some cooking and preparation methods are ideal. "Raw broccoli is rich in vitamin C, and public bank atm machine near me broccoli will slightly reduce its vitamin C content," Pike says. That's because vitamin C and glucosinolates in broccoli are water-soluble, which makes them more susceptible to loss during the cooking process. She adds that boiled broccoli retains call comerica bank customer service 40% of the phenolic content of the raw vegetable. "Steaming or microwaving helps broccoli retain more vitamin C than boiling it, so raw or steamed may be your best bet," Pike explains.

Tips for broccoli selection, storage and recipes:

Claudia TotirGetty Images

Broccoli is best kept refrigerated and used within 3-5 days of purchase. "Look for broccoli that is firm with deep green crowns of tightly-closed buds," Pike advises. "The stalks should be green and fresh, not brown or yellow." She adds that some yellow flowering at the tips is fine, but you'll want to avoid wilted-looking florets with a lot of yellow flowering. Plus, mushiness and a rotten smell is an indication that the broccoli is no longer fresh.

Since broccoli releases ethylene gas as it sits, Pike says it's important to let the veggie breathe by keeping it loosely wrapped in an unsealed plastic bag. "Place broccoli in a cold part of the refrigerator like the crisper drawer but away from other fruits and vegetables that also produce ethylene gas."

Broccoli works great on its own or paired in stir fry, shredded as part of a slaw, added to a morning omelet or even as a topping on baked potatoes. Looking for some healthy broccoli recipes? Try some of our favorites:

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Источник: https://www.goodhousekeeping.com/health/diet-nutrition/a19500502/broccoli-nutrition/

Broccoli, raw Nutrition Facts & Calories food bank of the rockies address is broccoli good for you

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Источник: https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2

The best ways to cook broccoli for the highest health benefits

The best ways to cook broccoli for the highest health benefits

Yes, you should eat more broccoli.

This guest post is written by Moe Brandi who holds an MSc in Food Innovation and Health and specializes in bioactive components in foods that improve human health. Her work centers around natural ingredients and a strong belief that food can be healthy, delicious, and gratifying at the same time. 

Preparing broccoli in the right way and amount will definitely boost your health on so many levels! 

Background 
The general dietary recommendation is to eat fruit and vegetables, preferably 3-5 servings a day per ADA (1 serving = ½ cup cooked, 1 cup raw). In 2003, the World Health Organization /Food and Agriculture Organization (WHO/FAO) expert consultation concluded that fruit and vegetables ‘probably’, but ‘not convincingly’, reduce cancer risk. Possible exception: cruciferous vegetables in the Brassicaceae plant order.

These types of bitter vegetables are unique in having health-promoting compounds known as glucosinolates (also known as “mustard oil glucosides”). When ingested by humans, glucosinolates can help prevent cancer. 

But which vegetables are cruciferous? Broccoli (the focus of this post), together with cauliflower, cabbage, kale, collards, brussel sprouts, horseradish, radish, watercress, and mustard. 


How much broccoli should you eat to obtain maximum health benefits? 
When looking into literature, there are conflicting results on the functional amount of broccoli based on differences in the study population, design, and dietary assessment. Some studies recommend 2-3 servings of broccoli (or other cruciferous vegetables) per week. Others show results that broccoli once a week may be enough to reduce the risk of developing certain types of cancers (like prostate cancer). 

Overall, one to two servings of broccoli per week is definitely something that we recommend is broccoli good for you part of a healthy diet. Cruciferous vegetables in general and eating or drinking other ‘bitter’ foods like olive oil, walnuts, garlic, grapefruit, green tea, bitter melon, dandelion greens, or citrus peel every day will do you good.  


The best ways to cook broccoli
Broccoli is part of a unique group of vegetables that most children and adults dislike.

Why is that!? It's probably due to not only its bitterness but also its natural content of sulfur, a powerful, healthy but also a gas-producing substance that can smell like rotten eggs. This smell is often enhanced by overcooking the broccoli, a mistake that many people make. 

The high amount of chlorophyll found in broccoli (green pigment present in plants and algae that is essential in plant photosynthesis) can help neutralize the taste and smell of sulfur as well as its gas-producing effects.  However, chlorophyll is very heat sensitive, so cooking your broccoli for more than 5 minutes at high heat will destroy its counteracting effects. Therefore, keep the cooking light and short to avoid chlorophyll as well as vitamin C loss! 

We recommend blanching, steaming, or microwaving your broccoli shortly, if possible. I personally like to eat blanched broccoli with olive oil, salt, pepper, and a sprinkle of vanilla powder. 

To optimize nutritional benefits and to make sure that the flavorful components in your broccoli are converted into health-promoting bioactive in your body, cooking is a great option. 


Recipe: Broccoli soup
This soup recipe is very easy to prepare, and the bitterness of the broccoli is balanced with vanilla spice, making it very easy to like. The water in which the broccoli is cooked ends up blended into the final soup - this will result in a mineral-rich dish with very little nutrition lost. Never throw out the stems, these are the nutty and delicious parts with a lot of fiber. Add them to the soup or dish before the florets as they take a little longer to get tender.  

Serves: 4-6

Ingredients:
  • 1-2 tbsp of olive oil or algae oil
  • 2 onions 
  • ½ tsp sea salt 
  • 6 cloves garlic 
  • 4 cups broccoli, chopped and divided into florets and stems 
  • 6 cups vegetable broth 
  • 0.5 to 1 tsp pure vanilla seeds from the vanilla bean or vanilla extract (use less of vanilla extract)
  • 1 cup flat-leaf parsley or cilantro (leaves or tender stems)
  • 2 tsp lemon juice
  • Sea salt to taste
  • 1 cup cashew cream or greek yogurt (homemade or from your favorite purveyor)

Directions:

Chop onions and minced is broccoli good for you the broccoli into florets and chop the stems.

Heat oil in a large stockpot and add your chopped onions together with a little bit of salt. Cook until the onions are soft.

Add garlic together with broccoli stems and cook for another few minutes.

Following this, add the broth and bring the soup to a boil.
Next, add broccoli florets and simmer until bright green, for no more than 5 minutes (it’s important to not overcook them). 

Blend the soup until smooth together with cashew cream, lemon juice, fresh herbs of your choice, and vanilla. Season with salt and pepper. 

Pour the soup into bowls - swirl leftover cashew cream into the soup and sprinkle with fresh herbs. Serve with toasted sourdough bread or rye bread. 


Variations: 

1. Add green or red fresh chili if you like it spicy, this will also kickstart your metabolism. Add it to the stockpot together with the garlic and broccoli stems.

2. ½ cup nutritional yeast is also very delicious and suitable for vegetarians. Add it in the end together with cashew cream. 

Источник: https://pendulumlife.com/blogs/news/broccoli-health-benefits

Need an excuse to add more broccoli to your plate this week? Don't turn your nose up: the University of Illinois found broccoli may be the latest vegetable taking on the mantle of superfood. Phenolic compounds in broccoli have been associated with a lower risk of all sorts of diseases including Type 2 diabetes, asthma, heart disease and several types of cancer. And that's just for starters. Whether roasted, grilled, steamed or blanched, make sure you find a place for your muscle-meal staple this week. Here's 8 more reasons to do it.

Smite smog

If city life means you’re struggling to breathe easy, kick back with a brew. A Chinese study found that tea infused with freeze-dried broccoli sprouts increased the nasba cpa exam score of benzene and acrolein, two toxic byproducts of air pollution. If you haven’t got a freeze-dryer to hand, or fancy eating your broccoli, rather than the water it's cooked in, rustle up this Asian-style broccolifor an easy detox.

Joint effort

Feeling creaky? According to researchers at the University of East Anglia, a compound called sulforaphane found in broccoli can slow down the destruction of cartilage in joints, preventing arthritis. Couple with these other inflammation fightersto keep the spring in your step.

Eat hearty

A study published in The Journal of Agricultural and Food Chemistry found that snacking on broccoli florets stimulates the production of thioredoxin, a chemical that protects your heart cells from damage. Combine with a glass of bubblyfor a cardiac protector worth celebrating.

Bring sexy back

Eat healthy is broccoli good for you a healthier bedroom experience. According to Spanish research published in Fertility and Sterility, upping your intake of folates found in broccoli can increase cfg faucets production, which leads to stronger orgasms and improved fertility. Combine with these tips to ensure she’s smiling as much as you.

Rapid recovery

Go green to soothe aching muscles. Research in the British Journal of Nutrition linked Vitamin C to faster recovery from intense workouts and less stiffness the day after. Forget oranges; broccoli gives you 148% of your RDA, meaning you’ll be back on the bench in no time. Use our guide to minimising DOMS to get you there even faster.

Eat more, weigh less

Chow down on fibre and reap the benefits. A US Department of Agriculture study determined that those who eat 24g of fibre – that's around a head of broccoli – daily, earn 90 extra calories of guilt-free eating. Pair your greens with thishigh-fibre vegetarian pittato earn yourself a biscuit with your cuppa. No, you can’t have the whole tin.

Crucify your cancer risk

A study in Integrative Cancer Therapies found that men who ate three or more servings of cruciferous veg per day reduced their risk of prostate cancer by 41%. Add broccoli to ourcurry-spiced salmon for a cancer-crushing feast – Illinois researchers found that spicing up the green stuff can boost its anti-cancer power.

Retrain your brain

Here’s a tip you’ll remember. Magnesium-packed broccoli safeguards your memory, according to researchers at Chung Hua University in China. Enjoy with a cup of coffee for unrivalled powers of retention. Now where did you leave your mug…

By: Bob Palmer; Photograph: Getty

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Источник: https://www.menshealth.com/uk/nutrition/food-drink/a750171/8-reasons-to-eat-more-broccoli/
is broccoli good for you

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