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Broccoli is a plant food source with good nutritional value, especially containing many vitamins, minerals, antioxidants and other substances. Cooking broccoli with water at high temperatures can cause them to lose a lot of antioxidants that have anti-cancer effects.
1. Some Benefits of Broccoli
Broccoli, also known as broccoli, contains a lot of healthy nutrients such as antioxidants, minerals that detoxify the body, fiber, substances that help reduce the risk of cancer...
Fight cancer: According to the American Cancer Society recommendations, consuming broccoli and cruciferous vegetables has many health benefits. Because, studies show that this is a vegetable that contains many phytochemicals that have anti-cancer effects. Some epidemiological studies have also concluded that a diet with broccoli will help fight breast cancer, ... Anti-aging: In the daily diet containing broccoli helps to make slow down the aging process of the body. Supports the digestive system: Broccoli is rich in fiber, which helps the digestive system work more smoothly. Therefore, people who are having symptoms of constipation should supplement with this type of food to improve the condition. Control blood sugar: Broccoli is a rich source of chromium, which helps regulate insulin thereby helping to control the symptoms of diabetes. Improve the body's resistance: Broccoli is quite a rich source of vitamin C, which is an essential nutrient that helps maintain and improve resistance to help avoid diseases in the surrounding environment. Improves eyesight: Many studies have proven that beta carotene compounds in broccoli are especially good for eye health. It can help the eyes fight diseases like macular degeneration and prevent cataracts. Improve anemia: Iron deficiency anemia is quite common. To overcome this situation, broccoli can be added to the diet. The iron and folic acid present in broccoli help prevent anemia. Improves cholesterol and high blood pressure: The nutritional composition of broccoli is rich in chromium, fiber, and potassium that help lower cholesterol in the body and control blood pressure. Effective weight loss: broccoli contains low calories, so if you want to lose weight, broccoli is indispensable in your daily diet. With 146 grams of broccoli containing about 50 calories, this shows the role of broccoli in effective weight loss.
2. Evidence that using hot water will reduce the nutrition of broccoli
Researchers found that when blanching, boiling or microwaving, vegetables in the water cause antioxidants to escape from the vegetables and into the cooking water.
Flavonoids, an antioxidant, are nutrients found naturally in many vegetables. They are thought to have many healthy effects in the body by helping to protect cells from free radicals (unstable compounds that damage cells).
First study to compare effects of different cooking methods on antioxidant content of fresh broccoli. The researchers experimented with high-pressure boiling, low-pressure cooking (typically), steaming, and microwaving about 142 grams of broccoli using about two-thirds of a cup of water.
Research has found that soaking broccoli in water for 5 minutes at peak power results in the greatest loss of nutrients from 74% to 97% of three important antioxidants. Boiling also significantly loses these antioxidants. This shows that the higher the boiling temperature of cauliflower, the more nutrients are lost.
In contrast, steaming broccoli in water for three and a half minutes resulted in minimal loss of three antioxidants (0% to 11%).
Most bioactive compounds are soluble in water, researchers say, during heating they leak in large proportions into the cooking water, reducing the nutritional benefits of the food. Products. Therefore, it is advisable to cook vegetables in the minimum amount of water (such as when steaming) to retain their nutritional benefits.
In the second study, researchers looked at the effects of blanching 20 different vegetables before freezing and storing the vegetables. They found that blanching (soaking them in rapidly boiling water) before freezing lost a third of their antioxidant content, including vitamin C.
Folic acid is also very sensitive to the effects. blanching process and more than half of this vitamin is lost during blanching.
These effects vary widely depending on the specific vegetable, the researchers say, but in general vitamins and antioxidants are more sensitive to processing and storage than the fiber content is not. affected and even slightly increased after blanching, freezing in some cases.
Broccoli is a golden food when it contains a lot of nutrients necessary for the health of the elderly and children. However, the content of these nutrients is very easy to disappear during processing, so we need to pay special attention when cooking to get the most out of this food.
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Reference source: webmd.com
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This article is written for readers from Sài Gòn, Hà Nội, Hồ Chí Minh, Phú Quốc, Nha Trang, Hạ Long, Hải Phòng, Đà Nẵng.
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