Broccoli's efficacy and role and nutritional value
Broccoli is a species of cauliflower, also known as broccoli, green cauliflower, etc., native to the Mediterranean coast of Europe, the Qing Dynasty Guangxu years into China, and now all parts of China have cultivated, is more common cruciferous vegetables. Broccoli has a comprehensive nutrition and a higher edible value than that of white cauliflower. It is known as the “vegetable dish crown†and is a kind of vegetable that is popular among people, especially fitness professionals. Here we will understand the efficacy and role of broccoli and its nutritional value.
The nutritional value of broccoli
Broccoli is rich in nutrients and comprehensive, and its nutrient content ranks first among similar vegetables. It ranks fourth among the 10 healthy vegetables recommended by Times magazine. Broccoli mainly contains protein, vitamins, proteins, carotene, flavonoids, fats and trace elements such as calcium, iron, potassium, phosphorus, zinc, manganese, etc. Its nutritional value is higher than that of ordinary vegetables. It was determined that each 100 g of broccoli contained 7.2 mg of carotene, 51 mg of vitamin C, 1.2 mg of vitamin A, 1.6 g of dietary fiber, 4.1 g of protein, 4.3 g of carbohydrates, 0.6 g of fat, 29.8 μg of folic acid, 67 mg of calcium, and sodium. 18.8 mg, potassium 17 mg, phosphorus 72 mg, magnesium 17 mg, vitamin E 0.91 mg, iron 1 mg, niacin 0.9 mg, zinc 0.79 mg, selenium 0.7 μg, manganese 0.24 mg, copper 0.03 mg, vitamin B1 0.09 mg, Vitamin B2 0.13 mg, vitamin B6 0.17 mg.
The function and effect of broccoli
prevent cancer
Sulfur glucosinolates contained in broccoli have anti-cancer effects, long-term consumption can reduce the incidence of breast cancer, gastric cancer, rectal cancer. In addition, radish glucosinolates in broccoli are converted into sulphoraphane in vivo. This substance enhances the action of detoxifying enzymes and antioxidant enzymes, effectively eliminating free radicals and carcinogens in the body. In addition, the United States "Nutrition" magazine also published broccoli can prevent prostate cancer research results.
Protect the liver
Most people think that the content of vitamin C in tomatoes and peppers is very rich, but the vitamin C content in broccoli is actually higher than these vegetables. Vitamin C can enhance the liver's detoxification function and improve the body's immune system.
Anti-Aging
Broccoli contains a variety of vitamins, which can eliminate free radicals in the body, effectively enhance the skin's resistance to damage, promote skin rejuvenation, prevent wrinkles, and delay aging.
Prevention of cardiovascular diseases
The flavonoid compounds in Broccoli can remove garbage from blood vessels, prevent blood vessel obstruction and arteriosclerosis, keep blood vessels young and flexible, and prevent infection.
Stable blood sugar
Broccoli is rich in dietary fiber, can reduce the stomach's absorption of glucose, thereby reducing blood sugar, help diabetics control the disease.
Prevention of gastric cancer
Experiments have shown that carotenoids, vitamins, and amino acids in broccoli can kill Helicobacter pylori, which causes gastric cancer, and prevent gastric cancer. In addition, broccoli also contains an enzyme - radish, this substance can enhance the activity of carcinogenic detoxification enzymes, but also can prevent stomach cancer.
Beauty beauty
The carotenoids in broccoli enhance skin elasticity, and the various vitamins it contains can keep the skin moist and increase the flexibility of the skin, helping to make the skin younger.
Slimming
To control calorie intake during weight loss, but also try not to hungry stomach, and broccoli just to meet these needs. Broccoli is extremely low in calories, and its rich dietary fiber can delay gastric emptying time and enhance satiety. In addition, broccoli is also rich in vegetable protein, which can increase muscle growth while also promoting muscle growth. This is why broccoli is the most frequent vegetable in addition to chicken breast in a diet.
There are two types of dietary fibre - soluble and insoluble - and sweet corn contains both.
According to the American Heart Association, dietary fibre as part of an overall healthy diet helps to lower blood cholesterol levels and may reduce the risk of heart disease. It is insoluble fibre that binds to cholesterol, preventing it from being absorbed into the bloodstream.
Insoluble fibre is responsible for promoting regularity and helping to prevent constipation by speeding up the passage of food and waste through the intestines and absorbing water to keep stools soft. Insoluble fibre has been shown to reduce the risk of haemorrhoids.
Fibre-containing foods such as sweet corn also help to provide a feeling of satiety and may therefore help to suppress appetite and aid weight management.
Dietary fibre has also been linked to a reduced risk of type 2 diabetes. A diet rich in fibre helps patients manage their disease.
Fibre is fermented by bacteria in the colon. Promising studies are underway to determine the health-promoting effects of fibre fermentation breakdown products, for example, short-chain fatty acids, which may help to maintain a healthy gut.
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