Romanesco: properties, benefits and uses

  • Energy: 38 calories
  • Carbohydrates: 4.8 grams
    • Fiber: 1.8 grams
    • Sugar: 2.5 grams
  • Protein: 3.6 grams
  • Fat: 0.9 grams

romanesco benefits


Romanesco is a delicious and weird vegetable that we’ve probably never tried before. However, it is interesting to introduce it into the usual diet.

Improves circulation

Romanesco contains high amounts of dietary fiber and antioxidants. These nutrients contribute significantly to the reduction of the risk of cancer, but not only. They avoid free radicals, protect the body against infections and many diseases.

Optimal production of red blood cells is essential for our cardiovascular health, and romanesco contains good amounts of iron, which is essential for this process. Iron promotes the production of red blood cells in the body, which aids circulation and improves cardiovascular health.

The omega-3 fatty acids in this vegetable also improve heart health, in addition to optimizing blood pressure, blood sugar and cholesterol levels. The higher the number of red blood cells, the more blood and oxygenated nutrients can be transported there and distributed to all parts of the body. This effect is accompanied by better circulation of oxygen and nutrients to the brain, which improves brain function.

Improves mental health

The bioactive compounds in this vegetable are also known to support brain health and prevent mental decline. Romanesco being part of the cruciferous vegetable family, it is not surprising that it has glucosinolatoswhich are sulfur and nitrogen compounds that naturally detoxify the kidney.

It is also high in folic acid, which is known to help gradually increase red blood cell production. This helps fight anemia and also improves reproductive health. which improves brain function.

Reduces the appearance of cancer

This is arguably the most talked about benefit of romance. The ability to provide a significant reduction in cancer cells in the body is a vital quality. It can help slow tumor growth and lessen the development of breast, colon, lung and bladder cancer.

Consistent and high consumption of vegetables, especially from the cruciferous family, helps in mitigating the overall growth of cancer cells in the body. The diet should be supplemented with Romanesco and other cruciferous vegetables such as kale, cabbage, watercress and broccoli sprouts. These cruciferous vegetables contain a plant compound called sulforafan It has anticancer properties.

improves eyesight

Romanesco is enriched with vitamin A, essential for the proper functioning of our eyes. The significant amount of vitamin A improves vision, fights eye problems and ensures the prevention of age-related macular degeneration.

The antioxidant content of this herb helps support sugar reduction in the body. Science has shown that this vegetable reduces insulin resistance and helps better control blood sugar. Romanesco is also a notable source of fiber. It contains dietary fiber, which is very powerful in improving blood sugar and reducing the risk of developing diabetes.

Strengthens the immune system

With this hybrid vegetable’s arsenal of antioxidants like carotenoids, zeaxanthin, vitamin C, beta-carotene, and lutein, it can fight free radical cells and other harmful toxins in the body, thereby strengthening the capabilities of the immune system.

Broccoli also contains minerals and vitamins like magnesium, potassium, phosphorus, vitamins A, B and K as well as omega-3 fatty acids which support immune function. These nutrients not only help the immune system but also the reproductive system. This vegetable is known to possess glucosinolates and thiocyanates which are known to help the immune system avoid potentially toxic and harmful substances in the body, especially the liver.

With this vegetable that contains good amounts of vitamin C, the ultimate weapon of the immune system, the body is guaranteed to fight diseases and ailments in the body in an optimal way.

Improves digestion

This is another important advantage of Romanesco. This vegetable is full of dietary fiber that contributes to digestive health and helps eliminate unwanted substances from our body.

The presence of this dietary fiber in the vegetable helps to optimize blood cholesterol levels and improve overall health. The fiber of this vegetable has two great contributions; first of all, it can ensure a healthy digestion process as fiber helps a progressive digestion food at the same time prevents constipation and provides a full feeling of satiety.

Second, it can help prevent weight gain and balance cholesterol levels in the body. In addition, when it comes to detoxification, the fiber combined with the antioxidants present in this vegetable can help the body carry out a complete detoxification process; Indeed, Romanesco contains specific phytonutrients necessary for the purification of the body. Additionally, this vegetable can help improve gut health.


This distinctive vegetable is also anti-inflammatory. Romanesco contains significant portions of omega-3 fatty acids, which are well known to be good anti-inflammatory agents.

They prevent the release of inflammatory agents secreted in response to the presence of harmful toxins in the body to fight them. Along with this benefit, romanesco also helps people with inflammatory conditions such as arthritis due to its sulforaphane content; It does this by limiting the secretion of enzymes that can aggravate or lead to joint inflammation and infection.

Romanesque uses


To choose the right romanesco, we’ll look for one that still has crisp-looking leaves. The head of the romanesco should be bright green in color and firm and heavy.

The key to preparing Romanesco is not to overdo it. The best way to maintain its spectacular shape and avoid turning it into mush is to roast, fry or coarse roast it. Its firm texture holds up well to intense heat, which will also bring out the naturally sweet flavor of Romanesco. We’ll serve quartered roasted romanesco as a side dish, stir-fry smaller pieces to add to pasta, or blanch the florets and use them as raw vegetables to up the wow factor in a vegetable dish.

Normally, it can be consumed in the following ways:

  • Stems can be eaten like asparagus
  • In Italy it is usually cooked with garlic, olive oil and white wine
  • It can be eaten fresh or cooked.
  • Romanesco leaves can be eaten raw and cooked, such as steamed, braised, baked, fried, sautéed, and roasted.
  • The leaves are prepared like any other hearty greens like kale, cabbage or collards and can be substituted in recipes as the leaves will not wilt when cooked.
  • Romanesco leaves can be sautéed with garlic, sesame, soy sauce and ginger as an easy side dish or simmered with other vegetables to make vegetable broth.
  • They can also be added to basil and olive oil to make pesto.
  • Romanesco leaves go well with bay leaves, oregano, thyme, red pepper flakes, nutmeg, onions, tomatoes, sweet potatoes, cheddar cheese, roast meats, sausages, pancetta and chicken.

Leave a Comment