Blanching broccoli helps preserve its nutrients.

Among all kinds of vegetables, which one has the highest nutritional value? You might find it difficult to compare. However, a study in Japan concluded that the average nutritional value and disease-preventing effect of broccoli far exceed other vegetables, ranking it first.

The nutrients in broccoli are not only high in content but also very comprehensive, mainly including protein, carbohydrates, fat, minerals, vitamin C, and carotene. According to analysis, every 100 grams of fresh broccoli florets contain 3.5-4.5 grams of protein, which is 3 times that of cauliflower and 4 times that of tomatoes. In addition, the mineral composition of broccoli is more comprehensive than other vegetables, with abundant content of calcium, phosphorus, iron, potassium, zinc, manganese, etc., much higher than that of cauliflower, which also belongs to the cruciferous family.

Cold-dressed Broccoli

Many people think that tomatoes, peppers, etc., are the vegetables richest in vitamin C. In fact, the vitamin C content in broccoli is higher than theirs, and also significantly higher than other common vegetables. Moreover, the types of vitamins in broccoli are very complete, especially the rich content of folic acid, which is also an important reason why its nutritional value is higher than ordinary vegetables.

Broccoli also has a very effective anti-cancer effect. Its rich ascorbic acid can enhance the liver's detoxification ability and improve the body's immunity; while flavonoids have a regulatory and preventive effect on hypertension and heart disease. At the same time, broccoli is a high-fiber vegetable, which can effectively reduce the absorption of glucose by the gastrointestinal tract, thereby lowering blood sugar and effectively controlling the condition of diabetes.

When we eat broccoli, we mostly stir-fry it or stir-fry it with minced garlic. In fact, broccoli has an important characteristic: after boiling or blanching, its color remains emerald green, and its texture is crispier. Therefore, cold-dressing or making soup are also good choices. This also avoids the loss of nutrients during high-temperature heating, which is more beneficial to health. People who are used to eating hot dishes can also stir-fry it with meat, eggs, or shrimp.