Broccoli - beneficial properties and vitamin composition of cabbage vegetables

Broccoli is a dietary product. It is indispensable in weight loss diets, nutritional therapy, and also during recovery after surgery. Broccoli is included in the diet during periods of exacerbation of serious pathologies of the nervous and cardiovascular systems, and gastrointestinal tract. Eating broccoli helps eliminate the effects of allergic reactions, as well as restore the body after viral diseases.

Selection and preparation

Cooking methods

Cooking secrets

Recipes Soup with yogurt

Light salad

Broccoli with fish

Sauce

What is broccoli

A cabbage vegetable, a member of the Cruciferous family, native to the Mediterranean. Its origin is lost in the centuries and it is not known for certain how the Italians managed to obtain such a variety. There is a version that the great-grandmother of broccoli was cauliflower. But for years and even centuries, the strange broccoli did not leave Italy. What does broccoli look like? Its appearance makes it easy to distinguish it from other species:

• forms a massive, spreading rosette of leaves on long petioles;
• the largest plant reaches 90 cm;
• inside the leaves, green, blue or emerald buds-inflorescences are formed on the peduncles, which are used for food;
• per season, a head grows weighing from 500 g to 1 kg, which depends on the variety;
• additional peduncles are formed on the side shoots;
• grows from 50 to 150 days;
• like any cabbage, there are early, middle and late varieties.

The taste of broccoli is unique, a little similar to cauliflower, which is not inferior in the content of useful substances.

When the main head is cut, do not rush to pull out the healthy cabbage. It continues to bear fruit due to lateral stepsons, so the harvest can be obtained many times. This ability extends the growing season and increases productivity.

Types of broccoli

Broccoli comes in three main types:

• Calabrian or Calabrese (classical), which forms loose, green heads;
• red, similar in appearance to colored;
• asparagus (Italian), forming separate stems that taste similar to asparagus.

It is not easy to review broccoli varieties due to their diversity. Varieties have been developed for northern latitudes, the middle zone, and southern regions. The most productive hybrids are: Arcadia F1, Fiesta F1, Lucky F1, Marathon F1, Macho F1, Laser F1. But this is just the tip of the iceberg. Each vegetable grower can choose the varieties he likes, taking into account the local climate.

You need to monitor the development of cabbage and not miss the moment when the heads are green and dense. If they “go into color” and peduncles with yellow flowers appear, then the head can no longer be used for food.

What is the difference between broccoli and cauliflower?

Outwardly, the “colored noblewoman” and the “Italian” are similar. They differ in the color of the head and its looseness. Cauliflower has a dense head, while broccoli has a looser head.

The remaining external characteristics are similar: the same rosette of leaves, inside which the head is formed, is divided into mini-heads during processing. They are similar in taste and the presence of components important for the body. The vitamin and mineral set is somewhat different, but both varieties are useful. This indicates their close relationship.

Oils

Another great benefit of broccoli comes from the use of its seeds as raw material to obtain a very valuable oil. It has the appearance of a mobile liquid of oily consistency with a barely noticeable cabbage aroma. The color of the product depends on the production method: when using cold pressing, it turns out dark brown, and after extraction it turns out golden yellow. Thanks to the gentle production method, the resulting oil completely retains its multivitamin and fatty acid composition. Moreover, compared to other similar products, broccoli oil has a slightly lower calorie content, although it does not go beyond the traditional indicator for this category - 100 grams contains 884 calories. Moreover, it significantly surpasses most analogues in its beneficial properties.

Researchers claim that broccoli oil contains a perfectly balanced and unique complex of fatty acids, including saturated, polyunsaturated and monounsaturated. Almost all of them are considered most beneficial for humans, especially linolenic, linoleic and erucic (sources of Omega-3, -6 and -9), as well as oleic, palmitic, eicosene, stearic and others.

Attention! Due to the increased concentration of erucic acid, this oil may have a negative effect on the cardiovascular system. Therefore, it is recommended to use it not in its pure form, but by adding it to other vegetable oils, which will simultaneously increase their beneficial properties and slightly reduce their energy value.

Oil extract from broccoli seeds is most often used as a dressing component when preparing salads from raw vegetables. It is characterized by good stability, but to fully preserve its original qualities it requires storage in a cool, dark place. In addition, there is also refined broccoli oil on sale with a calorie content of 885 kcal/100 g, which is used in cooking like any other vegetable oil.

But this product is especially actively used in the industrial production of medicines and cosmetics, as well as in home skin and hair care. Being a natural analogue of silicone, it is able to quickly and deeply penetrate the skin layers or hair structure, providing high-quality nutrition from the inside with the most valuable nutrients and vitamins.

Rating of food delivery for weight loss

Delivery of food with calculated calorie content, ready-made diets. No more cooking and counting calories!

Go

Go

Composition and beneficial properties of broccoli

Broccoli is a dietary product. The cultivated plant can be safely introduced into the diet of obese people or people who want to get rid of extra pounds. Low calorie content combined with benefits and excellent taste allows you to include cabbage in dietary dishes. Table: broccoli calorie content

cooking method	calorie content per 100 g
fresh	34
boiled without salt	27
boiled with salt	29
steamed	27
stewed	37
fried	47
baked in the oven	30
cooked in a slow cooker	32

Dietary recipes

Broccoli is a versatile product. With the addition of this vegetable, you can prepare a delicious dietary cream soup, omelet or salad. Broccoli can serve as a side dish for meat dishes or as an independent product.

The calorie content of the vegetable is low, so it is simply necessary to use it while following a dietary diet. The fiber included in the composition will help saturate the body, speed up metabolism and reduce cravings for sweets.

Nutritious omelette

It doesn't take long to make a broccoli omelet. This recipe option will serve as an excellent nutritious breakfast and a guarantee of a good mood.

Ingredients:

1. 100 g broccoli;
2. 1 PC. bell pepper;
3. One onion;
4. 3 chicken eggs;
5. Sunflower oil for frying;
6. Salt and spices to taste.

First you need to prepare and divide the broccoli into florets. Cut the onion into half rings and the bell pepper into thin strips. Heat a frying pan, grease it with sunflower oil, put vegetables on it and simmer. At the same time, beat the eggs in a separate bowl, add salt and spices. Then pour the mixture over the stewed vegetables and cook for about three minutes. You can use chopped herbs to decorate the dish.

What are the benefits of broccoli?

The Italian product is not just tasty, it satisfies hunger, gives you a feeling of fullness, without burdening you with extra pounds. In this case, one should take into account its rich chemical composition. And you don’t need encyclopedic knowledge to guess that broccoli delivers a lot of useful substances to the body. Their individual components or the most successful combination are beneficial in the fight for beauty and health.

For women

What are the benefits of broccoli for women? Italian cabbage contains “beauty vitamins”: A and E. This tandem:

• maintains the skin in good condition;
• has the ability to restore damaged epidermis, healing abrasions, scratches, microcracks;
• maintains hormonal balance;
• strengthens the psyche during the postmenopausal period;
• reduces the accumulation of fats under the skin, eliminating the problem of cellulite.

Calcium and protein complex help keep hair, nails, and teeth in good condition. Women know about these beneficial properties and willingly include the desired product on the menu.

During pregnancy

Who, if not pregnant women, will benefit from broccoli? Its benefits in the diet of pregnant women are indicated by:

• participation in the construction of the embryo's body;
• ability for tissue regeneration;
• removing fluid from a woman’s body, which eliminates swelling;
• antibacterial effect;
• relieving gastrointestinal problems;
• Elimination of constipation due to the laxative effect.

Dishes with broccoli cabbage are allowed to be included in the daily menu without any special restrictions. Even large portions of a healthy product will not cause harm.

When breastfeeding

During lactation, to ensure milk is nutritious, mothers eat high-calorie foods and quickly gain weight. When eating Italian cabbage, the benefit of which is its low calorie content, it is difficult to gain additional weight. The benefits of broccoli for a baby’s body are saturation with minerals and vitamins, and other substances important in development. Unlike other types of cabbage, broccoli does not cause colic, bloating or diarrhea.

Frozen

The calorie content of broccoli after industrial freezing varies between 24–30 kcal/100 g, depending on the technology used. If you freeze this cabbage at home in a dried state and without using any additives, then its energy value will remain unchanged - 28 kcal/100 g.

Frozen asparagus cabbage practically does not lose all the beneficial properties of fresh cabbage, so it is also ideal for dietary and therapeutic nutrition. Moreover, it is also prepared in the same way without the need for preliminary defrosting. In addition, in many cases, properly frozen inflorescences contain more valuable substances than fresh rosettes after long-term (over 10 days) storage. For this reason, their use can have a more pronounced beneficial effect on the body while maintaining unchanged energy value. In other words, more useful elements will be obtained, but the same number of calories will remain.

When regularly included in the diet, such cabbage actively destroys pathogenic bacteria, increases its own immune defense and supplies the body with energy, which is not stored in reserves, but is spent on its own needs. That is why it is recommended to include it in the diet of people who have suffered a serious illness or surgery to quickly restore strength and prevent inflammatory processes.

Each of the active components of the biochemical composition of the vegetable pulp not only performs its own function, but also, in the process of interaction with other substances present, helps to quickly improve and restore health. As a result, the following results are provided:

• excess fluid and salts are removed from cells and internal environments;
• the condition of bone, brain and muscle tissue is normalized;
• hematopoiesis processes improve;
• tissue strength is maintained;
• signs of cellulite are eliminated and the formation of new deposits is prevented;
• the functions of the thyroid gland improve, the functioning of the endocrine system as a whole is normalized;
• The energy value of the daily diet is significantly reduced, smooth weight loss is ensured and a new set of extra pounds is prevented.

Frozen asparagus cabbage is an excellent antimicrobial, antisclerotic and antitumor agent. It supports nervous regulation, improves heart activity, reduces the negative effects of adverse factors on vision and prevents the development of cataracts.

In addition, when consuming this vegetable while losing weight on a low-calorie diet, quick satiety is ensured with a long-term dulling of the feeling of hunger. This reduces stress for the body and makes it much easier to tolerate dietary restrictions, avoiding breakdowns and mood swings. Due to its low calorie content, broccoli has virtually no effect on the energy value of the daily diet and at the same time has a positive effect on all internal processes.

Important! To ensure that you receive all of the stated benefits of the product, when purchasing frozen kale, you must choose a product in transparent packaging. This will allow you to visually determine the color and determine the absence or presence of defects and frost on the inflorescences.

After purchasing, frozen inflorescences should be immediately cooked or immediately placed in the freezer. When repeated freezing, the quality of the product deteriorates significantly, most of the beneficial components are lost and the risk of developing pathogenic organisms increases. You can also freeze your own collards. To preserve all the benefits and original calorie content, broccoli is disassembled into inflorescences, quickly blanched in boiling water and immediately immersed in ice water. Then they are dried, packaged in sealed bags and placed in the freezer. The shelf life of this product is 1 year.

Broccoli in medicine

The benefits of broccoli for the body are appreciated by medicine, therefore it is actively used in parallel with treatment with chemicals. Such widespread use of cabbage is possible for a number of reasons:

1. The presence of beneficial glucosinalates in the composition that can fight cancer tumors and destroy mutant cancer cells.
2. The presence of lutein and zeaxanthin help restore vision and serve as a preventative against cataracts.
3. Calcium, phosphorus and magnesium work on the “architecture” of bone tissue and strengthen joints. Cabbage is useful in old age, when osteoporosis begins to develop.
4. Fiber and coarse fibers sweep away stale waste products from the digestive tract like a whisk.
5. Vitamin C strengthens blood vessels, giving them strength and elasticity. The blood is cleansed, atherosclerosis recedes, and blood pressure stabilizes.
6. Potassium and sodium normalize water-salt balance.
7. Powerful antioxidants in the composition destroy free radicals, delaying the aging process indefinitely.
8. Vitamins and minerals work together to restore and strengthen the immune system, protecting the body from infections.
9. B vitamins fight insomnia, neuroses, and mental disorders.
10. Iodine normalizes the functioning of the thyroid gland.

The medicinal properties of broccoli are used by pharmacists to synthesize dietary supplements. Healthy preparations have been created based on raw materials from Italian cabbage: Grapine from Nature's Sunshine Products Inc, Mastofit from Evalar, Ikvalin from Enrich International Inc, Rose ox from D&F Industries, broccoli seed extract from Solaray 30% glucoraphanin (Wisepowder).

Broccoli is included in the traditional diet of Italians, who have been happily eating their favorite product for 1.5 thousand years. A European consumes up to 5 kg of healthy vegetables per year. Demand for this variety of cabbage is growing all over the world. In terms of consumption, it is practically not inferior to its white cabbage friend.

The nutritional value

A lot of beneficial properties combined with the low calorie content of broccoli make this cabbage a valuable food product. It contains a rich set of micro- and macroelements, as well as some unique substances (methionine, thiamine, sulforaphane, riboflavin) and rare vitamins (K, U). This vegetable is the leader in the amount of vitamin A, contains 2 times more ascorbic acid than any citrus fruit, and is also 2 times higher than cauliflower in protein content. In addition, asparagus cabbage is second only to pumpkin and carrots in terms of the level of beta-carotene, a provitamin that is essential for eye health, can slow down the aging process and significantly improve skin condition.

Proteins fats carbohydrates

The amount of BJU and their part in the total calorie content of broccoli per 100 grams is represented by the following ratio:

• proteins - 2.38 g (9 kcal, which is 27% of total calories);
• fats - 0.41 g (4 kcal, 11%);
• carbohydrates - 3.88 g (15 kcal, 44%).

Important! The vegetable protein present in broccoli in its composition and nutritional value is equal to meat and egg protein, since it is very rich in amino acids and antioxidants. In addition to its pronounced therapeutic and prophylactic effect, it promotes the production of the “happiness hormone” - serotonin.

Thus, regular inclusion of fresh or processed asparagus cabbage in the diet allows not only to reduce calorie content and enrich the diet with a mass of useful substances, but also to maintain a person’s emotional and mental background in a stable state. This is especially important during the period of weight loss, when the likelihood of nervous breakdowns and disorders increases significantly.

Macro- and microelements

Of the wide range of minerals, micro- and macroelements contained in broccoli, the following are considered the most beneficial for humans:

• phosphorus - forms the basis for the formation of cells of nervous and bone tissue, is used to transport energy, improves the functionality of hormones, stimulates digestive processes and brain activity;

• potassium - is responsible for the health of the heart and blood vessels, helps remove bile and urine, improves the condition of intracellular fluids and soft tissues, normalizes water balance, ensures the transmission of nerve impulses and communication between organs and the nervous system;
• sodium - is an obligatory participant in the regulation of water-salt metabolism, helps neutralize acids, maintains osmotic pressure at a normal level, normalizes the number of heart contractions, increases tissue endurance, regulates the delivery of substances to each cell;
• magnesium – is responsible for the efficient functioning of nerves and muscle tissue, participates in the processes of converting sugar into energy, prevents the formation of calcium deposits and stones in internal organs, and will alleviate indigestion;
• Calcium is directly involved in the formation of bones, the excitability of nerve endings and the contractility of muscle tissue, normalizes blood clotting and ensures the formation of blood clots to block the site of tissue damage.

Based on the results of numerous studies by specialists at Johns Hopkins College, it has been proven that this variety of the cabbage family is highly effective in preventing the development of cancer tumors. This property is possessed by glucoraphanin present in the pulp, as a result of hydrolysis of which a special organic compound, sulforaphane, is formed in the body. This substance is capable of destroying pathogenic microorganisms that provoke the development of malignant tumors of the gastrointestinal tract, and some bacteria that are resistant to antibiotics. Of course, asparagus cabbage does not cure existing oncology, but it can significantly reduce the risk of developing such diseases.

In addition, it contains a number of useful organic compounds, including:

• kaempferol - helps eliminate symptoms of allergic reactions;
• lutein and zeaxanthin - support and improve the quality of vision, prevent the development of cataracts;
• chlorophyll - improves the blood formula, activates metabolism.

Cabbage pulp also contains a lot of indigestible fiber, which is coarse fiber that ensures normal functioning and high-quality cleaning of the gastrointestinal tract. Combined with broccoli's low calorie content, this quality makes it one of the most effective foods for weight loss.

Vitamins

The uniqueness of the beneficial properties of broccoli lies not only in its rich vitamin composition, but also in the increased amount of some vitamins, as well as in the presence of some very rare ones. The main value of this product is provided by the following vitamins:

• U - neutralizes dangerous chemical compounds entering the body, participates in the synthesis of vitamins in the body, promotes the healing of ulcers and erosions of mucous membranes, normalizes the acidity level of gastric juice, is a good antidepressant, regulates cholesterol metabolism;
• K – normalizes blood clotting, prevents the penetration of viruses and bacteria into the wound surface, accelerates wound healing and stops internal bleeding, increases the functional abilities of organs and systems, ensures the absorption of vitamin D and calcium, protects liver cells, neutralizes toxins;
• PP - regulates oxidative and other processes, improves the condition of brain vessels, participates in metabolism, strengthens capillaries and other blood vessels, accelerates the conversion of food into energy, helps maintain optimal body weight;
• E - has a powerful antioxidant effect, stops premature aging, protects cells from negative external influences, ensures normal functioning of the nervous system and the female genital area;
• C is a strong antioxidant and immunostimulant, has a beneficial effect on the activity of the central nervous system and endocrine system, increases the absorption of iron, ensures proper hematopoietic processes;
• B9 - indispensable for the normal state of the nervous system, ensures the synthesis of “happiness” hormones, creates a good mood, supplies carbon for the production of hemoglobin, promotes cell growth and the development of all tissues, supports the cardiovascular and immune systems;
• B6 - participates in the processes of protein and fat absorption, ensures the prevention of nervous disorders and skin reactions to them, reduces the likelihood of night cramps, numbness and spasms, produces a mild diuretic effect, reduces the need for insulin in diabetes mellitus and normalizes blood sugar;
• B5 - takes part in the production of amino acids, red blood cells and adrenal hormones, increases the rate of wound healing, activates the synthesis of proteins and carbohydrates, helps build muscle mass, improves long-term memory;
• B2 - is an active participant in protein, fat and carbohydrate metabolism, strengthens the immune system, normalizes the functioning of the nervous system, ensures the healthy condition of the mucous membranes and thyroid gland, and helps maintain visual acuity;
• B1 - activates the work of systems and organs, strengthens the immune system, ensures the absorption of all vitamins and restores the function of their synthesis, helps to cure dermatological disorders of a nervous nature, and activates brain activity;
• A − produces a strong antioxidant effect, accelerates cell regeneration, promotes the treatment of cancer and prevents the appearance of new tumors, protects the membranes of brain cells from free radicals, prevents diseases of the blood arteries and heart, and increases the amount of “good” cholesterol.

Due to such a variety of beneficial effects and low calorie content, broccoli is recommended to be consumed in significant quantities, including dishes from it in the daily diet, especially when following the principles of proper nutrition or weight loss diets. However, even such a useful product has some contraindications. It should not be taken by people with individual intolerance, problems with the pancreas and increased acidity of gastric juice. In all other cases, asparagus cabbage can be an excellent addition to your daily diet and make it as healthy as possible.

When losing weight

Nutritionists classify healthy broccoli as a calorie-negative food. This means that it takes more energy to digest cabbage than it contains. The weight loss properties of the product plus antioxidant activity make it popular in the widest circles, since its benefits in dietetics are undeniable.

“Italian” is used in dietary nutrition because

• accelerates metabolic processes, including carbohydrate and fat metabolism;
• helps in the rapid absorption of carbohydrate foods;
• has a minimum amount of calories;
• contains maximum fiber, which creates a feeling of satiety and cleanses the body.

Selection and preparation

When choosing broccoli in the store, preference should be given to young and fresh-looking vegetables with small-sized inflorescences. It is important to pay attention to the presence of yellowish or dark inclusions. Such elements indicate that the product has begun to deteriorate.

Fresh broccoli can be stored in the refrigerator for no more than 5–7 days, after which it begins to lose its beneficial properties. The stem can be stored for no more than 2 weeks.

Experts have noted that frozen broccoli retains significantly more beneficial elements than any other cabbage. The purchased vegetable must be thoroughly washed, dried, divided into inflorescences, placed in a plastic bag or a special container and placed in the freezer. In spring and autumn, during periods of vitamin deficiency, it will become indispensable for all family members.

Health benefits of broccoli juice

Broccoli juice is obtained from boiled or steamed florets. Juice is not squeezed out of fresh vegetables, as sometimes the drink leads to intestinal infections.

The preparation is simple:

1. Cabbage is steamed or boiled for 20 minutes.
2. The inflorescence heads are crushed and passed through a meat grinder or crushed in a blender.
3. The pulp is squeezed out and a healthy drink is obtained.

Consume no more than 200 ml (glass) at one time. Cabbage juice concentrates all the beneficial substances that are quickly included in metabolic processes. The bioavailability of juice is much higher than cooked broccoli. Broccoli juice is a “welcome guest” in diet therapy, cosmetology, and medicine. It strengthens the musculoskeletal system well, supports the immune system, and is used in the prevention of many diseases.

Do not confuse the juice with broccoli broth. The decoction in which the inflorescences were prepared contains nitrogenous bases that irritate the intestinal mucosa and lead to painful consequences for digestion.

Possible side effects

Although broccoli has many benefits for the body, it is important for some people to use this vegetable with extreme caution. First of all, we are talking about people prone to food allergies. In this case, broccoli can cause an allergic rash and skin irritation. In addition, the vegetable belongs to the so-called goitrogenic factors, which can have a negative effect on the thyroid gland.

This information should be of interest to people taking blood thinners. American researchers believe that excessive consumption of broccoli may reduce the effectiveness of these drugs. This is explained by the presence of vitamin K in the vegetable.

Is it possible to eat broccoli for gastritis and stomach ulcers?

It is better to minimize the consumption of broccoli for gastritis and stomach ulcers.
The supply of vitamins contained in broccoli exceeds a person’s daily needs. This product strengthens the immune system and prevents the formation of cancer cells. However, the presence of broccoli in the diet of patients suffering from stomach diseases is undesirable.

Like any cabbage, broccoli is an acidic product. The organic acids contained in it have a detrimental effect even on a healthy digestive tract. It can significantly worsen the condition of patients with organic diseases. Eating broccoli in large quantities is fraught with the following consequences:

• Irritation of the mucous membrane caused by excess acid and increased peristalsis.
• The high level of fiber contained in the product makes the digestive tract work actively.
• Numerous and deep contractions contribute to the formation of microcracks in the inflamed areas of the mucosa. Subsequently, a new ulcer may develop at the damaged area.
• Bloating. Active peristalsis leads to spasm of the intestinal muscles, which makes it difficult to pass gases. The intestines increase in volume, disrupting the blood supply to neighboring organs.

You should carefully select foods for therapeutic nutrition. For gastritis, it is allowed to eat boiled broccoli, but in small quantities. Baking and steaming are allowed. Heating destroys acids that irritate the stomach. It is better to minimize the content of broccoli in the diet of patients with gastric ulcers and other parts of the digestive tract.

Can pregnant women eat broccoli while breastfeeding?

Can pregnant women eat broccoli?
Broccoli has gained popularity in Western countries due to its variety of medicinal properties. It is useful for everyone, especially pregnant women, whose bodies are experiencing an increasing need for nutrients. Doctors advise that women who are expecting a baby must include broccoli in their diet in order to:

• Eliminate vitamin deficiency
• Improve blood composition
• Normalize salt balance
• Prevent the appearance of edema
• Get your immune system in order
• Get rid of constipation

In general, this product is indicated for weakened pregnant women who have anemia.

Important: Eating broccoli can cause undesirable consequences, but fortunately there are not many of them. In rare cases, an allergy to the product develops and chronic stomach diseases worsen.

It is useful to serve broccoli to the table of a young mother whose child is breastfed. After all, valuable nutrients from human milk penetrate the child’s body and strengthen his health.

It is worth remembering: The fiber contained in broccoli can increase colic in the baby and change the consistency of the stool. If this happens, it is better to postpone taking the product until better times.

The benefits of broccoli for men and women: reviews

Broccoli is good for men, women
Read reviews from other people that will help you understand how good broccoli is for men and women:

Olesya, 32 years old

It so happened that I met an old friend of mine and she looked very beautiful and became slim. Although it used to be full. I asked her how she achieved this. She told me that she “sat” on boiled broccoli. I replaced all side dishes with it, except buckwheat and sometimes even meat. After all, such cabbage contains a lot of protein. I decided to try her recipe and, for future confidence, washed down the broccoli with green tea. In 10 days of this diet, I lost 7 kg of excess weight. The result is just super, I’m happy with it, considering that I sometimes ate tasty treats. In addition, this cabbage has many useful vitamins.

Nikolay, 47 years old

Recently diagnosed with cancer. The doctor advised, in addition to various medications, to include vegetables, for example, broccoli, in your diet. This cabbage contains the compound sulforaphane. This substance is organic and of plant origin. It has pronounced anti-cancer and antibacterial properties.

Vladimir, 50 years old

Recently I wondered what should be done to avoid getting prostate pathologies. An elderly doctor I know recommended that I eat broccoli more often. This cabbage contains elements that help reduce the risk of developing various inflammatory diseases. Now I know for sure that if you eat broccoli often, you can protect yourself from pathologies that appear with age in men. I feel great and wish everyone the same.

Composition of the product

A lot has already been said about how useful this green vegetable is, but let's figure out what makes cabbage so valuable. To do this, you need to pay attention to the nutritional value and chemical composition of this green vegetable.

Nutritional value of broccoli per 100 grams:

Quantity	Norm per day	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	29 kcal	1685 kcal	2.1%	6%	4954 g
Squirrels	2.83 g	77 g	3.6%	10.8%	2696 g
Fats	0.36 g	61 g	0.5%	1,7%	16215 g
Carbohydrates	4.8 g	210 g	2.3%	7.8%	4488 g
Alimentary fiber	2.7 g	21 g	12%	38.1%	768 g
Water	89.4 g	2410 g	3.6%	10.8%	2687 g
Ash	0.86 g	–	–	–	–

Broccoli has in its chemical composition a huge number of different vitamins, proteins and fiber, as well as many different minerals. Scientists have found that broccoli contains calcium, potassium, iodine, a lot of chromium, iron, fluorine, and manganese, magnesium and iodine were also found.

In addition, the vegetable is rich in protein and beneficial amino acids, which is why it is often compared with various types of meat in terms of its beneficial qualities.

Additionally, it can be noted that the vegetable contains a large amount of phytoncides, which have disinfecting and bactericidal properties.

Is it possible to get food poisoning from broccoli? Is it possible to eat broccoli every day?

Broccoli
Broccoli has virtually no contraindications, and if this vegetable is present in a person’s diet every day, it will only be beneficial. It promotes the regeneration of cells and tissues, which is important for patients undergoing a recovery period. Therefore, broccoli can be eaten every day and is even necessary.

But in some cases, broccoli can be dangerous for the body. Is it possible to get poisoned by such cabbage? Here is the answer:

• The danger may be related to the way the broccoli is cooked.
• It is not advisable to fry it in oil and high heat.
• Prolonged heat treatment, which kills beneficial substances, will also not be beneficial.
• You can get poisoned by drinking broccoli broth. The vegetable accumulates nitrogenous bases. They lead to the accumulation of salts and the appearance of kidney stones.

Therefore, everything is good in moderation. Include broccoli in your diet in small portions, such as for dinner or lunch.

How to cook broccoli so as not to lose its valuable properties?

We will give a few rules that will help you get a tasty, nutritious and low-calorie vegetable:

• Short heat treatment is the key to success.
• Fresh cabbage must be cooked for a maximum of 7 minutes; for frozen cabbage, the time increases to 10-12 minutes. Steam broccoli for no more than 10-15 minutes. Blanch and stew for the same amount. Such short intervals allow the bright color and pleasant crunch to be preserved.
• The vegetable goes well with eggs. Try making various salads with these ingredients or simply frying an omelette with a minimum of oil. If you have a slow cooker, you can bake a fluffy and tender broccoli omelette in it.
• A microwave oven is not suitable for cooking this type of fruit. It extracts almost 85% of its beneficial properties from the product.

The vegetable offers a wide field for experimentation, so don’t limit yourself to just cooking. This type of cabbage makes excellent soups, casseroles, pies and more.

Eat broccoli more often, because it prolongs youth and improves health. Scientists have found that the vegetable reduces the risk of heart attack and stroke. More recently, a substance called sulforapane was discovered in fruits, which protects lung cells from environmental toxins. And these are not all the advantages of this product!

How many calories does broccoli contain?

Broccoli is the closest relative of cauliflower, Brussels sprouts, and white cabbage and belongs to the Cruciferous family. The calorie content of this vegetable is quite low, only 29 kcal per 100 grams, which is perfect for those who are watching their figure. However, you should not think that due to its low calorie content you can eat only this cabbage all day.

Experts do not recommend that adults consume more than 120 grams of this type of cabbage per day due to the fact that digestive problems may arise. Children can prepare dishes with the addition of broccoli starting from 8 months, but feed cabbage no more than 3 times a week. In our other article you can find out about the calorie content of a peach and how much you can eat.

Broccoli Recipes

• Cream of broccoli soup

Sauteed onions and carrots are added to the chicken broth, and 400 grams are also placed. broccoli and diced potatoes, leave on medium heat for 15 minutes. After the soup has boiled, spices, salt, pepper, and herbs are added to it. Then all the contents along with the chicken are sent to a blender and ground to a consistency.

• Broccoli salad

1. Place 200 g in boiling water. broccoli and boil for 2 minutes, then remove and place in cold water;
2. Cut into cubes Cherry tomatoes 200 g, salted hard cheese 150 g, cooled cabbage;
3. Prepare the sauce: to 0.5 tbsp. tablespoons of olive oil, add 0.5 teaspoons of mustard, honey, vinegar in the same volume, salt, pepper to taste. The resulting liquid is whipped;
4. All ingredients are mixed, sauce and roasted pine nuts are added.

Comments to the article 0