This vegetable fights cancer, strengthens bones and is good for the heart

For some children, it is the number one enemy of all foods. However, Doctors continue to recommend including this vegetable in our diet. food , And its health benefits are numerous.

This is the broccoli, a cruciferous vegetable that can help us keep your heart and bones healthy and, in addition, significantly reduce the risk of suffering from cancer.

From the stem to its branches, broccoli is full of vitamins, minerals and phytochemicals that, according to the nutrition academic of Oregon State University, Emily Ho they give the body a health “boost”.

“Broccoli is a multitasking vegetable” said the expert in conversation with The New York Times .

These are the 3 important benefits that can be obtained from broccoli.

One of the reasons why broccoli is not liked by many boys and girls is sulfuric smell and bitter taste What this vegetable can have. And all cruciferous animals have a sulfur-based nutrient called sulforaphane.

Although this may be unpleasant for some, the benefits could be offset by this: according to different scientists, Sulforaphane may have anti-cancer properties.

With this in mind, research has shown that this element present in broccoli can help our bodies produce more enzymes that eliminate cancer-causing toxins such as air pollution or tobacco smoke.

On the other hand, sulforaphane It is an antioxidant that prevents the body from becoming inflamed.

All this does “Broccoli protects cells from inflammation that promotes cancer growth” it therefore becomes a great ally when it comes to reducing the risks of suffering from it, declared the dietitian of the Ohio State University, Ingrid Adams At New York Times.

According to an analysis of a wide range of research, 17 out of 23 of these articles found a strong link between broccoli consumption and a lower risk of the most common cancers, such as breast, lung and colon.

Furthermore, they found that People who eat broccoli at least once a week have a 36% lower risk of developing cancer compared to those who do not consume this vegetable.

Of course, according to the biology scholar at the University’s O’Neal Comprehensive Cancer Center University of Alabama, Trygve Tollefsbol people who eat broccoli usually have other healthy habits this is why it is believed that the risk of cancer is reduced by a good lifestyle as a whole, rather than just by the consumption of this vegetable.

And that’s it If a person is sedentary, smokes and drinks alcohol, their risk of cancer increases significantly, and this effect could not be reduced by consuming broccoli alone.

One of the most important vitamins to take care of the heart is vitamin K, and this helps regulate circulation and blood clotting, as explained in Anna Fogel, nutritionist from Harborview Medical Center.

Adult men should consume 120 micrograms of vitamin K per day, while women should consume around 90 micrograms. To get an idea, One cup of chopped raw broccoli contains 93 micrograms.

And not only that: broccoli also represents a good intake of potassium, so it helps to reduce blood pressure, and also fibers, to reduce bad cholesterol and the risk of cardiovascular diseases.

Scholar Ho explained that The high levels of vitamin K in broccoli also contribute to healthier, stronger bones because it helps activate proteins.

On the other hand, this vegetable is rich in vitamin C, essential for bone mineralization. In other words, it helps prevent bone weakening.

“A cup of raw broccoli contains more vitamin C than a cup of grapefruit.”

As reported by New York Times, The ideal is not to boil or overcook the broccoli.

And this vegetable has an important enzyme called myrosinase which can disappear if cooked too long. This is negative, because it is what ensures that broccoli keeps all of its nutrients intact.

With this in mind, academic Ho, the ideal is for vegetables to be crispy: “If it’s not completely soft, it still has living cell walls, which means it still contains an active enzyme.”