The first mentions of broccoli dishes can be found in the works of the ancient Roman naturalist Pliny the Elder. The Romans knew about the benefits of cruciferous vegetables and included them in their diet. Modern Spanish scientists have studied broccoli and determined the most useful ways to prepare it.
A large-scale meta-analysis conducted by scientists from several specialized scientific centers in Spain showed that people who regularly eat broccoli have a reduced risk of developing certain types of cancer.
Researchers have long identified factors that contribute to the development of oncological diseases: hereditary predisposition, smoking, alcohol consumption, advanced infections, excess body weight, and poor nutrition. Scientists are actively studying the impact of diet on tumor processes, their prevention, and the effectiveness of treatment.
Cruciferous vegetables are of interest to scientists because of the biologically active components they contain – glucosinolates and indole-3-carbinol. It has been proven that the consumption of broccoli, cauliflower, Brussels sprouts, and white cabbage is associated with a lower risk of developing tumors in the lungs, pancreas, kidneys, and mammary glands.
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One of the glucosinolates that broccoli is rich in, sulforaphane, regulates the activity of genes involved in the synthesis of antioxidants. They protect the body’s cells and tissues from carcinogens and free radicals, activate detoxification processes, reduce inflammation, and block certain DNA mutations that contribute to the development of diseases.
Research has shown that sulforaphane is most bioavailable in raw broccoli, with the highest levels found in modern varieties of cabbage.
To preserve the nutritional value of broccoli, consider important nuances when cooking :
- Long-term heat treatment destroys the enzyme myrosinase, which is necessary for the preservation and absorption of sulforaphane, so it is recommended to fry or boil broccoli for no more than two to five minutes, and bake for about 15 minutes at a temperature of 200°C;
- Add mustard seeds to broccoli or serve mustard sauce, wasabi or horseradish with the finished dish, as well as other products with a high content of myrosinase – radishes, arugula, kale.
It is easy to include broccoli in your diet due to its versatility. You can quickly make a side dish from it by simply frying it in a pan with a little olive oil, lemon juice, and garlic.
You can also make broccoli pesto: blanch the florets in boiling water for a few minutes, then immediately place them in ice water, and then blend with Parmesan, nuts to taste, herbs, olive oil, and lemon juice.
Broccoli can be added to omelets, fried or baked potatoes, vegetable casseroles, soups, stews, and curries. Lightly fried florets go well with dips and hummus.
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