The most important feature of cruciferous vegetables, which contain important vitamins, minerals and phytochemical compounds for our health, is that they contain a significant amount of sulforaphane. However, as long-term cooking in plenty of water reduces this effect, it should be cooked as little as possible.
Consume plenty in winter
Stating that although broccoli and cauliflower have similar characteristics due to their relatedness, their nutritional contents are slightly different from each other. Nutrition and Diet Specialist Dilan Eker, “Both are great vegetables, but when it comes to comparison, broccoli goes one step further thanks to its green leaves. It contains 2 times iron, 2 times vitamin C and 20 times beta carotene compared to cauliflower; The calories are slightly lower and the fiber content is higher. However, both vegetables need to be brought into the kitchens more during the winter months” and explained the health benefits of broccoli and cauliflower
Sulfur compounds called glucosinolate, which give bitter taste to broccoli and cauliflower.As a result of the breakdown of these sulfur compounds, sulforaphane are formed. Studies show that sulforaphanes have miraculous effects such as stopping and preventing cancer development. These compounds contribute to reducing the activation of the cancer cell, cleaning the chemicals it produces and preventing its nutrition. They seem to have a more pronounced effect, especially in types such as breast cancer, large intestine and prostate cancers.
Cleansing from toxins
With modern life, too many toxins have entered our lives. The detoxifying property of cruciferous vegetables plays a critical role in the excretion of toxic substances. Phytochemicals and high vitamin C found in broccoli and cauliflower contribute to the elimination of toxic substances in the liver. The sulforaphanes they contain also help to remove harmful pesticides found on vegetables and fruits from the body.
Protects heart health
Cabbage vegetables are vegetables with very strong antioxidant and anti-inflammatory properties. They help prevent cardiovascular diseases and improve the metabolic profiles caused by the disease. Thanks to its high potassium and low sodium content, it contributes to regulating blood pressure; They also lower bad cholesterol (LDL) thanks to the high fiber they contain.
Protects from diabetes
Thanks to the low sugar and high fiber they contain, cabbage vegetables help both to lose weight and to protect against diabetes. It contributes to the reduction of blood sugar in diabetic patients and also to the reduction of inflammatory markers. In people with insulin resistance, it helps to break insulin resistance by increasing insulin sensitivity.
Strengthens the brain
Sulforaphane, which is naturally found in broccoli and cauliflower, has a protective effect on nerve cells by regulating various pathways in the nervous system. Made works; It shows that by protecting nerve cells (neurons) from oxidative stress and inflammation, it slows down the mechanisms underlying Alzheimer’s and Parkinson’s diseases.
Use in raw salads
Glucosinolates, which provide vitamin C and anticarcinogen benefits, are water-soluble compounds and pass into the cooking water. Broccoli and cauliflower boiled in plenty of water for 10 minutes lose more than 50 percent of glucosinolate. Therefore, cooking these vegetables in a little water or steam and not spilling the cooking water will minimize nutrient loss.
Using broccoli and cauliflower in raw salads provides maximum benefit. However, those with kidney failure and gout who need to restrict purine should consume it in consultation with a doctor and dietitian. Those who have gas and bloating problems should also consume cauliflower and broccoli cooked and adding cumin to facilitate digestion. As with all vegetables and fruits, rubbing broccoli and cauliflower in plenty of water and keeping them in carbonated water if necessary will help to remove pesticides to a large extent.