From the same family as cauliflower, cabbage, or Brussels sprouts—the Brassicaceae—broccoli is considered a superfood. Very rich in nutrients and minerals, it has properties that strengthen the immune system and help defend the body against certain diseases.
Composed of minerals such as calcium, potassium, iron, zinc, and vitamins like A, C, B1, B2, B6, K, fiber, and low in calories, broccoli is a great vegetable to include in your diet. Raw, boiled, grilled, in soups, pies, smoothies… broccoli is very versatile and can be consumed in many ways. But a quick note: if you cook them, avoid overboiling, as they lose much of their nutrients and texture.
Broccoli should be sown in February and harvested after 75 to 100 days, when the flower heads are well-developed and have an intense color, but before the flowers start to open.
The power of broccoli for your health:
There is a wide variety of cabbage and kale species. The ones we grow most in Portugal are:
- Prevents cardiovascular diseases – In addition to reducing cholesterol, sulforaphane—a substance with anti-inflammatory properties found in broccoli—prevents blood vessel damage and the development of coronary artery disease.
- Stimulates brain function – Thanks to its nutrients, broccoli is great for brain health, helping to slow mental decline, particularly the wear and tear caused by aging.
- Promotes gut health – The sulforaphane in broccoli helps regulate bowel function, reduce inflammation levels in the colon, and achieve favorable changes in gut bacteria, preventing the appearance of ulcers or gastritis.
- Prevents constipation – Broccoli is a vegetable that contains about 1 gram of fiber for every 10 calories, making it an excellent natural ally for improving your bowel function and preventing constipation.
- Antioxidant effect – The sulforaphane in this food helps reduce blood sugar and cholesterol levels. Broccoli also contains lutein and zeaxanthin, other antioxidants that help prevent cellular damage in the eyes.
- Strengthens the immune system – Broccoli is rich in vitamin C, which besides boosting the immune system, can help prevent some infections.
- Makes bones stronger – Broccoli is a prime source of vitamin K, calcium, phosphorus, zinc, and vitamins A and C, which are vital for maintaining strong and healthy bones.
- Healthier pregnancy – Rich in B-complex vitamins, particularly folic acid—an essential element for the development of the fetal brain and spinal cord—broccoli is one of the foods to include in a pregnant woman’s diet.
- Helps prevent cancer – Rich in sulforaphane and indole-3-carbinol, substances that act as antioxidants, helping to prevent the development of various types of cancer, especially stomach and bowel cancer.
Fun Fact
Legend has it that the ancient Romans regularly served broccoli with wine, cream, or herb sauces and cultivated new varieties.
