“Broccoli is not just a side dish, it is a treasure for women’s health; it is rich in compounds that benefit everything from hormones to radiant skin.
Whether you are 25 years old and trying to overcome acne, or 55 and want to maintain your heart health, broccoli will give you great results,” says Babai Pramanik, a chef who specializes in diabetes nutrition, on the “Health Media” website.
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Broccoli then offers you 8 valuable benefits that you should not miss, which are:
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Protecting the heart, especially after menopause
The more cruciferous vegetables women eat, which include broccoli, Brussels sprouts, cabbage and cauliflower, says Dr. Andrew Weil, founder of the University of Arizona Center for Integrative Medicine. “Their risk of developing cardiovascular disease decreased.”
This is according to a study published by the Australian Edith Cowan University in 2018, which found that increasing consumption of broccoli and other cruciferous vegetables is “associated with a decrease in the prevalence of vascular diseases in older women.”
The researchers stated that women who ate a quarter cup of steamed broccoli were 46% less likely to develop calcium accumulation in the aorta, compared to those who ate small or no amounts of cruciferous vegetables daily.
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Build strong bones
Broccoli provides 77% of the daily requirement of vitamin K, and a study published in 2006 showed that low consumption of this vitamin is associated with a higher risk of hip fractures in older women.
Therefore, Pramanik advises eating broccoli with yogurt, to benefit from vitamin K and calcium, which protect against osteoporosis.
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Reducing the risk of cancer
Studies link the compound sulforaphane in broccoli to a 40% reduction in the risk of breast cancer in women. According to a systematic review published in 2024, sulforaphane also plays a role in activating liver enzymes that detoxify carcinogens from cosmetics and pollution.
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Support hormonal balance
Broccoli contains effective plant compounds that help regulate hormones, especially estrogen, which makes it an important food for women who suffer from premenstrual syndrome or mood swings in the pre-menopausal stage.
One cup of cooked broccoli provides 168 micrograms of folic acid, equivalent to 42% of the daily requirement, which is an essential element for preventing birth defects.
It also provides the body with iron to combat anemia during pregnancy, and calcium to support fetal bone growth. Broccoli is one of the vegetables that maintains its folic content even when cooked over high heat.
A cup of broccoli contains 90 milligrams of vitamin C – higher than oranges, which provide 70 milligrams – while the daily requirement for women is 75 milligrams.
It also contains iron and beta-carotene, which are important elements for combating fatigue and fighting anemia, which affects one in every 3 women globally.
To boost immunity, Pramanik recommends eating broccoli with lemon juice, as vitamin C triples iron absorption.
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Radiant skin
Vitamin C boosts wrinkle-fighting collagen, while lutein protects the skin from UV damage. In addition to other compounds contained in broccoli, they reduce redness and eczema attacks.
Each cooked cup of broccoli contains 55 calories, and its 5 grams of fiber contributes to suppressing hunger hormones.
Broccoli’s compounds and high fiber content also help maintain stable blood sugar levels, which supports insulin regulation.
Tips for getting the most out of broccoli
Greater hormonal benefits can be obtained when broccoli is treated correctly, as follows:
- Do not overcook it, as this preserves the sulforaphane to make the most of its compounds.
- Adding healthy fats, due to the effectiveness of olive oil, avocado, and nuts in helping the body better absorb the vitamins and fat-soluble plant nutrients found in broccoli. In addition to benefiting from its anti-inflammatory properties.
- Include it in a balanced meal, adding protein, fiber, and complex carbohydrates, to enhance reproductive health and blood sugar levels.
- Avoid eating too much raw, as broccoli and other cruciferous vegetables contain compounds that cause goiter.
- Pickle it and benefit from its stems. Broccoli can be pickled to obtain probiotics that are beneficial for the intestines. Do not throw away the stems, but grate them in a coleslaw salad or mix them in soup.
5 ideas to enjoy the magic of roasted broccoli
Slagle Ali, recipe developer and regular New York Times cooking columnist, says:
“Steamed broccoli may be wonderful (if you don’t overcook it until it becomes mushy), but there is something attractive and different about its crunchy, nutty florets and sweet, tender stems. It only requires oil, salt, high heat, and a few toppings as desired.” By following these delicious steps and touches:
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The mutual love between broccoli and cheddar cheese
Delicate broccoli loves the flavor of sharp cheese (although it also goes well with feta, Parmesan, and other aged cheeses); Cheese also feels good when eaten with hot vegetables, melting into creamy layers.
All you need to do is sprinkle the grilled broccoli with grated cheddar cheese, and bake it until the cheese melts and becomes crispy. To add another cheesy touch, you can grate a sufficient amount of Parmesan cheese.
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Refreshing citrus flavour
The refreshing flavor of citrus fruits, whether lemon, orange or grapefruit, refreshes grilled vegetables with their zest and juice, and makes their juices rich with strong acidity; Then come the oils in their skins to add a floral and aromatic flavour, especially when added to hot broccoli.
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A harmony of sweet, spicy and salty
Broccoli’s flavors can be brought out in an amazing way by seasoning it with a mixture of coriander, lemon, raw garlic, paprika and cumin. Then add a touch of honey. It is the honey here that complements the taste and gives the broccoli its natural caramel flavour, turning the grilled florets into a golden dish bursting with flavour.
To achieve the perfect harmony of sweet, spicy and salty, roasted broccoli can be served with crumbled feta cheese, sliced pickled chili peppers, and a light drizzle of honey.
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Broccoli studded with nuts
You can add a nutty flavor to broccoli by decorating its florets with roasted nuts or seeds, or sprinkling sesame seeds on it directly from the jar.
Not only that, but you can add a sauce consisting of tahini, lemon juice, sesame oil, and soy sauce. Or add peanuts, tahini sauce and lemon, or roasted cashews, roasted red pepper, garlic, spices, vinegar and oil.
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Glow with melted butter
When the broccoli comes out of the oven, it finds a little butter with vinegar and mustard waiting for it, on a hot tray; Its flowers sparkle by turning in the melted butter.