{"id":86075,"date":"2024-06-25T14:48:46","date_gmt":"2024-06-25T13:48:46","guid":{"rendered":"https:\/\/hortodocampogrande.pt\/horto\/horto-fresh-broccoli\/"},"modified":"2026-03-02T10:17:30","modified_gmt":"2026-03-02T10:17:30","slug":"horto-fresh-broccoli","status":"publish","type":"post","link":"https:\/\/hortodocampogrande.pt\/en\/health\/horto-fresh-broccoli\/","title":{"rendered":"Horto Fresh: Broccoli"},"content":{"rendered":"\n<p>From the same family as cauliflower, cabbage, or Brussels sprouts\u2014the Brassicaceae\u2014broccoli 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.<\/p>\n\n<p>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&#8230; 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.<\/p>\n\n<p>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.<br\/><br\/><br\/><\/p>\n\n<p><strong><span style=\"text-decoration: underline;\">The power of broccoli for your health:<\/span><\/strong><\/p>\n\n<p>There is a wide variety of cabbage and kale species. The ones we grow most in Portugal are:<\/p>\n\n<ul class=\"wp-block-list\"><li><strong>Prevents cardiovascular diseases \u2013 <\/strong>In addition to reducing cholesterol, sulforaphane\u2014a substance with anti-inflammatory properties found in broccoli\u2014prevents blood vessel damage and the development of coronary artery disease.<\/li><li><strong>Stimulates brain function \u2013 <\/strong>Thanks to its nutrients, broccoli is great for brain health, helping to slow mental decline, particularly the wear and tear caused by aging. <\/li><li><strong>Promotes gut health \u2013 <\/strong>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.<\/li><li><strong>Prevents constipation \u2013 <\/strong>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.<\/li><li><strong>Antioxidant effect \u2013 <\/strong>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.<\/li><li><strong>Strengthens the immune system \u2013 <\/strong>Broccoli is rich in vitamin C, which besides boosting the immune system, can help prevent some infections.<\/li><li><strong>Makes bones stronger \u2013 <\/strong>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.<\/li><li><strong>Healthier pregnancy \u2013 <\/strong>Rich in B-complex vitamins, particularly folic acid\u2014an essential element for the development of the fetal brain and spinal cord\u2014broccoli is one of the foods to include in a pregnant woman&#8217;s diet. <\/li><li><strong>Helps prevent cancer \u2013 <\/strong>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.<br\/><br\/><\/li><\/ul>\n\n<p class=\"has-text-color\" style=\"color:#85ce19\"><strong>Fun Fact<\/strong><\/p>\n\n<p><strong>Legend has it that the ancient Romans regularly served broccoli with wine, cream, or herb sauces and cultivated new varieties.<\/strong><\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hortodocampogrande.pt\/wp-content\/uploads\/2024\/06\/02_img_x2.jpg\" alt=\"Horto Fresh: Broccoli\" class=\"wp-image-10357\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hortodocampogrande.pt\/wp-content\/uploads\/2024\/06\/03_img_x2.jpg\" alt=\"Horto Fresh: Broccoli\" class=\"wp-image-10358\"\/><\/figure>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>From the same family as cauliflower, cabbage, or Brussels sprouts\u2014the Brassicaceae\u2014broccoli 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.<\/p>\n","protected":false},"author":2,"featured_media":13082,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[936],"tags":[1042,1026,1034,1038,989,1029,992,1048,990,1044,1036,810,811,1046,1028,809,1031,988,808,1030,987,1040],"class_list":["post-86075","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-brusselssprouts","tag-cabbage","tag-cabbagebenefits","tag-cauliflower","tag-freshvegetables","tag-greencabbage","tag-horto","tag-hortocampogrande","tag-hortofresh","tag-oxheartcabbage","tag-portuguese-cabbage","tag-portugueseproducts","tag-recipes","tag-redcabbage","tag-savoycabbage","tag-seasonalproducts","tag-variety","tag-vegboxes","tag-vegetablebaskets","tag-vegetables-2","tag-vegetables","tag-whitecabbage"],"acf":[],"featured_image_src":"https:\/\/hortodocampogrande.pt\/wp-content\/uploads\/2024\/06\/Brocolos.jpg","author_info":{"display_name":"Hugo Silva","author_link":"https:\/\/hortodocampogrande.pt\/en\/author\/hugos\/"},"_links":{"self":[{"href":"https:\/\/hortodocampogrande.pt\/en\/wp-json\/wp\/v2\/posts\/86075","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hortodocampogrande.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hortodocampogrande.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hortodocampogrande.pt\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hortodocampogrande.pt\/en\/wp-json\/wp\/v2\/comments?post=86075"}],"version-history":[{"count":0,"href":"https:\/\/hortodocampogrande.pt\/en\/wp-json\/wp\/v2\/posts\/86075\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hortodocampogrande.pt\/en\/wp-json\/wp\/v2\/media\/13082"}],"wp:attachment":[{"href":"https:\/\/hortodocampogrande.pt\/en\/wp-json\/wp\/v2\/media?parent=86075"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hortodocampogrande.pt\/en\/wp-json\/wp\/v2\/categories?post=86075"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hortodocampogrande.pt\/en\/wp-json\/wp\/v2\/tags?post=86075"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}