花椰菜小花在一个碗的在一张木桌上

Top 5 health benefits of broccoli

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Registered nutritionist, Nicola Shubrook, explains what makes broccoli so good for us – from its fibre to its vitamins and minerals.

什么是西兰花?

Broccoliis a branched, green vegetable with either purple or more commonly green flower buds. It belongs to the brassica family, along with cauliflower, cabbage and kale, and can be eaten raw or cooked.

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Discover our full range of健康福利指南和find out more about the health credentials of othergreen vegetables。或者,看看我们的一些最好的西兰花配方, from mains like藜麦,南瓜和西兰花沙拉, to new twists on a side such asbroccoli with garlic and lemon

Nutritional benefits of broccoli

80g部分西兰花(煮沸)提供:

  • 22 kcals/96KJ
  • 2.6g protein
  • 0.4g脂肪
  • 2.2g碳水化合物
  • 2.2g fibre
  • 478mcg carotene
  • 35mg vitamin C

一个80g部分(约两只矛)计数为五天的五个。看看我们可打印的信息图表,以了解符合物五天

Top 5 health benefits of broccoli

1. Good for heart health

的一项研究Nutrition Research发现消耗蒸的西兰花通过降低体内的胆固醇总量,定期降低心血管疾病的风险。美国的另一项研究还发现,饮食中的蔬菜增加,尤其是西兰花等芸苔蔬菜reduce the risk of heart disease

2. Contains cancer protective compounds

虽然没有单一的“超级食品”可以预防癌症,但癌症的某些危险因素与饮食无关,有证据表明eating a healthy diet can reduce the risk of cancer。西兰花的关键组分是一种称为植物化学物质sulforaphane, which is also responsible for broccoli’s slightly bitter taste. Studies have shown that sulforaphane may play a part inenhancing detoxification of airborne toxins, such as cigarette smoke, and could helpreduce the risk of certain cancers。Further research has suggested that broccoli may haveanti-cancer properties并且可以降低前列腺癌的风险
西兰花豆芽是甚至更多这些癌症战斗化合物的集中来源。You can easily sprout broccoli seeds on your windowsill, just like you would cress.

3.可能对眼睛健康有益

Broccoli contains the carotenoids, lutein and zeaxanthin that, in20032006研究与年龄相关眼部疾病的风险降低有关,例如白内障和黄斑变性。西兰花还含有β-胡萝卜素,身体转化为维生素A,其缺乏与之相关夜盲症

4. May support hormonal balance

Brassica vegetables, like broccoli, contain a plant compound called indole-3-carbinol (I3C), which acts as a plant oestrogen and may help balance hormones by regulating oestrogen levels.I3Chas also shown promise as a means of lessening the risk of oestrogen induced breast and reproductive cancers in both men and women, although more studies are needed in this area.
像西兰花一样的芸苔似乎会影响雌激素代谢可能会使它变为更有利的作品。

5.可能支持免疫系统吗

Being rich in sulphur, brassicas like broccoli may support gut health, and as a result improve your defence against infection. This is because sulphur supports the production of glutathione which is important for maintaining the integrity of the gut lining, as well as supporting its repair. As a potent antioxidant,谷胱甘肽在整个身体上工作,保护细胞免受炎症损伤。

A plate filled with healthy wholewheat pasta, broccoli, boiled eggs and sunflower seeds

西兰花是对大家的安全吗?

对于我们大多数人来说,西兰花是一种健康的选择。但是,如果你有一个thyroid issueyou may be advised to minimise the amount of brassica vegetables you eat. This is because these vegetables may interfere with the absorption of iodine which is needed for the production of thyroid hormones. However, it’s worth bearing in mind that you would need to eat a reasonable amount and on a consistent basis for this to be an issue.

Broccoli is ahigh-fibre food, which for most of us is highly beneficial – it supports the digestive process and provides a fuel source for the healthy bacteria which reside in our gut. However, for some people, high-fibre foods may cause bloating and gas, this is especially relevant for those with inflammatory bowel disease (IBD), Crohn’s disease or ulcerative colitis.

If you are on blood thinning medication such as华法林,您的GP或营养师可能表明您可以在饮食中监测维生素K食品,如西兰花,以确保您始终如一地吃类似的数量。如有疑问,请在对您吃的内容和多大程度上进行任何重大变更之前咨询您的GP。

Healthy broccoli recipes

牛排和西兰花蛋白盆
年代esame salmon, purple sprouting broccoli & sweet potato mash
荷包蛋用西兰花,西红柿和全麦暴饼
全麦面团与西兰花和杏仁
年代tir-fried chicken with broccoli & brown rice

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The health benefits of asparagus
我们所有的健康福利指南
更多的健康和营养技巧


This article was reviewed on 13 September by凯瑞托尔森

Nicola Shubrook是一种营养治疗师,与私人客户和企业部门合作。她是一个认可的成员British Association for Applied Nutrition and Nutritional Therapy(BANT) and theComplementary & Natural Healthcare Council(CNHC)。了解更多Urbanwellness.co.uk.

Kerry Torrens是一个合格的营养师(MBant),具有职业化营养和营养治疗的研究生文凭。她是英国营养和生活方式医学(Bant)和食品作者公会成员的成员。在过去的15年里,她一直是一些营养和烹饪出版物,包括BBC美食的贡献作者。Bet188亚洲

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All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our websiteterms and conditionsfor more information.

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