Cheap 'superfoods' to boost immunity in winter

Broccoli is not only a popular and cheap vegetable, it is also a 'superfood' containing many nutrients that help boost immunity and support the body in fighting diseases during the cold winter.

1. How does broccoli benefit the immune system?

Broccoli (also known as cauliflower), a member of the cruciferous vegetable family, is high in vitamin C, vitamin K, folate, fiber, and powerful antioxidants like sulforaphane. Vitamin C is especially important during the winter months because it boosts the immune system, helping to prevent infections, flu, colds, and other illnesses.

The fiber in broccoli aids digestion and promotes gut health, while its antioxidants have cancer-preventing properties, making broccoli a valuable part of a winter diet.

According to a research review by the National Institutes of Health , broccoli offers a wide range of health benefits due to its rich nutritional content. It has also been shown to contain bioactive compounds such as glucosinolates, sulforaphane, and indole-3-carbinol, all of which have been shown to have significant health-promoting effects. These chemicals are known to have antioxidant, anti-inflammatory, and anti-cancer effects.

Broccoli is an excellent source of vitamin C, a powerful antioxidant. Vitamin C helps eliminate free radicals and helps regenerate other antioxidants in the body, such as vitamin E. It plays an important role in protecting cells and tissues from oxidative damage and helps the body produce healthy immune cells.

Quercetin is a flavonoid found in broccoli that has anti-inflammatory properties. It can inhibit the production of inflammatory substances and help reduce inflammation in the body.

‘Siêu thực phẩm’ rẻ tiền giúp tăng cường miễn dịch trong mùa đông- Ảnh 2. — Broccoli is rich in valuable nutrients and powerful antioxidants.

Broccoli is rich in sulforaphane, a sulfur-containing compound that has been extensively studied for its anti-cancer properties. Research has shown that sulforaphane, found in broccoli, can help reduce inflammation by inhibiting the activity of certain enzymes that promote inflammation in the body. Sulforaphane has also been found to stimulate the production of antioxidant enzymes that protect cells from damage associated with inflammation. When inflammation persists for a long time, it can create an environment that promotes the growth and survival of cancer cells.

In addition, the fiber in broccoli helps maintain a healthy intestinal microflora, which is an important factor in strengthening the immune system. A balanced intestinal microflora will help the body absorb nutrients well and fight pathogens.

2. How to cook delicious and healthy broccoli

Steaming broccoli retains more nutrients.

To prepare delicious dishes and maximize the nutritional benefits of broccoli, you should pay attention to choosing fresh broccoli, moderate in size, firm in hand, with no gaps between the branches. Broccoli with a dark, bright green color is usually fresh broccoli, containing more nutrients. You should press lightly and smell to see if it has a fragrant smell. Avoid choosing broccoli with a strange smell.

After purchasing, broccoli should be stored in the refrigerator to keep it fresh. Broccoli should only be washed before cooking to avoid it spoiling quickly.

The best way to cook broccoli and retain the most nutrients is to cook it quickly and simply, such as steaming, boiling, stir-frying until cooked... Broccoli should not be cooked for too long because it will lose a lot of vitamins.

Simply steam broccoli with a pinch of salt until just cooked, or boil broccoli in boiling salted water for 2-3 minutes to retain its crunch. Broccoli can also be chopped into delicious and nutritious vegetable soups.

Nutritional value in 100g broccoli