Instead of seeking the newest trends, it is sometimes useful to focus on what repeatedly seems to offer health benefits. We love to share the most innovative advances in longevity and the most recent studies related to well-being, but the truth is that some of the most boring advice is the most effective. And if there is one thing all nutritionists consulted by ZEN agree on, it is the benefits of a plate of broccoli.
Why do we seek exotic superfoods like chia seeds and overlook, for example, a readily available vegetable in the supermarket? "This topic can generate some controversy in general because the reality is that most of the foods that have the greatest health benefits and are most interesting in nutrition have been close to us for a long time, in the countryside, and in the end, they are the least processed. Marketing and novelty make us lose focus. That's why seasonality is important for consuming with better taste and more properties," explains Sara Vives Rodríguez, a chemist and nutritionist at Pura Healthy Vida.
It is difficult to narrow it down to just five or six staple foods. But the expert agrees with the professionals consulted, and broccoli would undoubtedly be one of those essential items in the fridge that can be counted on one hand. "Its high nutritional density and its great benefits make it a powerful food to include in a healthy menu. And if I have to highlight other foods, without a doubt, they would be berries or nuts: they should not be missing every day," she insists.
A new study that analyzed over 730,000 participants found that people who ate more broccoli had a 36% lower risk of developing any type of cancer compared to those who did not regularly consume this green vegetable. Observational studies, however, have many limitations. They do not show a cause-and-effect relationship, and (more importantly) you cannot completely control whether you develop cancer or not. But we find it important to highlight this meta-analysis because it adds to the accumulation of healthy behaviors that have a high probability of providing benefits to the body and a low risk of causing adverse effects. Broccoli contains sulforaphane, the document indicates, a compound with chemopreventive properties that could contribute to its protective effect. Although the results are promising, the authors emphasize the need for more studies.
A girl eating broccoli, one of the most beneficial foods for health.Shutterstock
Broccoli is also one of the top 30 foods included by Paula Martín Clares in her book Your Skin Health Is in What You Eat (Ed. Zenith). The nutritionist and pharmacist explains that it is one of the vegetables with the highest amount of nutrients and few calories, but with a high protein and fiber content. "It is a source of vitamin A, B vitamins (thiamine, niacin, and folic acid), vitamin C, and vitamins E and K. In terms of minerals, it is rich in potassium, calcium, magnesium, zinc, and iron."
Now that the cold season is starting and there is talk about the convenience of vitamin C supplementation, Martín Clares provides an interesting fact: "Broccoli contains approximately 89 mg of vitamin C per 100 grams, while an orange has around 53 mg of vitamin C per 100 grams. This means that broccoli has almost double the amount of vitamin C than an orange, making it an excellent source of this key vitamin for the immune system and skin health."
Why does the long list of vitamins and minerals have such power for health? Martín Clares lists them:
Nutrition is the basis of everything; when it fails, everything in our body also fails, warns the nutritionist. "As we have seen, broccoli is rich in vitamin C, essential for collagen production, which keeps the skin firm and young. In addition, its content of beta-carotenes and sulforaphane helps regenerate cells, protect against sun damage, and delay aging. It is also a powerful antioxidant that fights free radicals, improving the appearance of the skin."
Could we call it a superfood? Without a doubt, she admits. "It is an excellent source of antioxidants, such as flavonoids. It has a high fiber content, improves digestion and intestinal health, promotes satiety, and helps control weight."
To which profile does she recommend it the most? "It is perfect for people with iron-deficiency anemia and suitable in cases of constipation due to its good fiber content. It helps eliminate bad cholesterol and protects against cardiovascular diseases, as well as bones and eye health. It has antibacterial properties and is beneficial against high blood pressure due to its content of folic acid and vitamins."
Although broccoli is not a primary source of water like fruits, it does contain a significant amount, Sara Vives points out: "It contributes to hydration of the body. In addition, its high fiber content has an effect on our digestive system when carrying out the digestion process."
She also highlights its advantages for athletes. "Its anti-inflammatory properties, thanks to phytochemical compounds like glucosinolates, which convert into isothiocyanates, such as sulforaphane, which has anticancer and anti-inflammatory properties, can help with muscle fatigue after exercise. In terms of minerals, potassium is essential for muscle recovery and the prevention of cramps, and the calcium it provides is very important for bone health."
After all this information, it is clear that we need to make broccoli more than just a bland side dish that we overlook. "We need it to be the star of our dishes. It is a very versatile food that combines well with a wide variety of ingredients. Probably, the real reason why many people don't quite like it is precisely how it is prepared and included in their daily routine," Vives warns.
For the chemist and nutritionist, one of the combinations she likes the most is: "In stir-fries with other vegetables, brown rice, cooked oats, or quinoa, always combined with a source of protein. My recommendation is, for example, to cook the broccoli in a way that it remains crunchy and use seasonings like soy sauce to give it a flavor contrast." She also recommends incorporating it into legume dishes, "a very complete and interesting way." In pies, frittatas, or quiches with eggs and other vegetables, it becomes much more friendly, she adds. And used in sauces. "One that I really like is with avocado, fresh basil, lemon, and cooked broccoli. It is perfect for pasta and then accompanied by a source of protein, such as grilled chicken or turkey."
Martín Clares suggests a delicious breakfast. "Avocado toast with oven-roasted or steamed broccoli with LEKUE topped with a poached egg and a touch of salt." But her favorite way to have it is for lunch: "Stir-fried broccoli in sesame oil with fresh garlic and ginger, and add a dash of soy sauce." She also enjoys roasting broccoli in the oven with a mix of spices, such as smoked paprika, cumin, and a touch of honey, "which completely transforms its flavor if accompanied by a light yogurt sauce with lemon."
To introduce it to children in a fun way, she recommends serving it in the form of skewers alternating chicken with broccoli. "And one of my favorite dishes is broccoli-based pizza: mix crushed broccoli with egg and a bit of cheese and top it with fresh ingredients, such as cherry tomatoes, mozzarella, and basil.