Spanish Broccoli

Broccoli is a vegetable of the cruciferous family such as cauliflower, cabbage and arugula. It is mainly composed of water, so it is one of the lowest calorie vegetables, less than 35 kcal per 100g. Despite this, this food is packed with bioactive plant compounds (antioxidants, anti-cancer and anti-inflammatory), fibre and nutrients (vitamins and minerals).

The main feature of this vegetable is that it’s rich in vitamin c and vitamin k: 75 g of raw broccoli provide all the amount needed for one day. Vitamin c is a known antioxidant, necessary to reduce oxidative stress of cells, preventing cellular aging and the onset of multiple diseases. On the other hand, vitamin k is a factor essential for blood clotting. It also provides many other nutrients, but in a much more modest amount: vitamin a, folic acid, potassium, phosphorus …

Broccoli is a food that can be consumed raw, keeping intact all nutrients, or cooked: boiled, fried, steamed… A prolonged cooking or boiling destroy many of the nutrients, such as vitamin c and b9. Therefore, steam is the best option if you want to keep as much as possible their properties.