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Kids often hate broccoli (some adults do too), but this cruciferous veggie is a superfood that’s packed with tons of vitamins and nutrients. If you want to make your kids eat more veggies, why not try making a batch of fiber-rich broccoli walnut pesto with pasta?
A one-cup serving of cooked broccoli contains the following nutrients:
And one stalk of broccoli contains only 45 calories! Broccoli also offers various health benefits.
It keeps your bones and teeth healthy
Broccoli is chock-full of vitamin K, along with other minerals like calcium, magnesium and potassium. These nutrients are essential to maintaining bone mineral density.
You need both calcium and vitamin K for stronger bones and teeth.
It boosts digestive health
Broccoli helps minimize inflammation in the colon and helps prevent colon cancer.
When it’s in your stomach, broccoli gets broken down into certain compounds, one of which is indolocarbazole (ICZ). ICZ activates another compound called aryl hydrocarbon receptor (AHR) that maintains the gut barrier function and helps treat related conditions like leaky gut.
Leaky gut occurs when your intestinal barrier is compromised and is vulnerable to attack by toxins and microbes, which can cause the poorer absorption of nutrients. Additionally, broccoli contains other distinctive compounds that gut bacteria can use to boost your overall gut health.
It can help promote weight loss
Weight loss is all about exercising regularly and following a healthy diet.
Since broccoli is a low-calorie veggie, incorporating it into your regular diet can help you lose weight naturally. Broccoli is also rich in dietary fiber that helps you feel full longer and prevents unhealthy snacking.
It improves your eye health
Studies have found that consuming broccoli may help prevent blindness since the veggie contains sulforaphane, a naturally occurring antioxidant that protects your eyes from ultraviolet radiation. Data from these suggests that the more sulforaphane eye cells get, the more protection these cells receive.
Green and yellow fruits and vegetables are full of lutein and zeaxanthin, two antioxidants essential for eye health. They can help prevent other serious eye diseases like cataracts and macular degeneration. A 100-gram serving of boiled broccoli contains 1,080 mcg of lutein and zeaxanthin.
Finally, broccoli is full of vitamin C, another nutrient that helps boost your eye health.
This recipe is low in cholesterol and high in vitamins. It pairs nutritious broccoli with low-calorie and fiber-rich walnuts, a cheaper alternative to pine nuts traditionally used to make pesto.
Serve the pesto over whole wheat pasta or brown rice pasta for a gluten-free option!
Ingredients for 4 servings:
Preparation:
Boost your digestive health and keep your bones strong by eating more veggies and some broccoli-walnut pesto with pasta.
Sources:
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