Broccoli - benefits and harms. Composition and recipes for cooking dishes with broccoli with photo

The homeland of broccoli is the Mediterranean and Asia Minor. They began to cultivate in ancient Rome, and it gained the greatest popularity in France and Italy. In America, this representative of cabbage did not take root immediately - the Italians brought it there, however, it was possible to reveal the entire spectrum of its taste and healing properties only by the beginning of the last century. The peak of popularity of broccoli - both in Europe and on the American continent - came in the post-war years, when scientists and culinary experts first seriously appreciated the excellent properties of this product.

Biologically, broccoli is an annual plant that belongs to the cauliflower subspecies. Its inflorescences can be green or purple. In shape, they resemble an umbrella on a thick stem with small buds that form a small loose head. Both stems and inflorescences are eaten. They are grown almost everywhere, but on an industrial scale this type of cabbage is produced in India, China, Spain, France and Italy. The optimal climate for a vegetable is temperate continental, with temperatures up to + 23⁰С and high humidity.

What is broccoli

Many have seen this beautiful green plant in stores more than once, reminiscent of a lush flower bunch. This vegetable is broccoli kale. It can be grown in almost any area, but the best is the climate of Spain, Italy, France. In these countries, the plant is often used in cooking due to its beneficial properties. You can eat this type of cauliflower fried, boiled, stewed, add to salads. For cooking, inflorescences with a tender part of the stem are used, sometimes sprouts.

Broccoli - composition

To learn more about the topic: broccoli - benefits and harms, you need to learn about the substances that are contained in the plant. It has a large number of different microelements, vitamins, macronutrients. The chemical composition of broccoli is presented:

• beta carotene (vitamin A);
• phosphorus;
• vitamin U;
• potassium;
• magnesium;
• vitamin PP;
• sodium;
• iron;
• B vitamins;
• fiber;
• silicon;
• vitamin C;
• biologically active substances;
• folic acid;
• vitamin K;
• zinc;
• calcium;
• vitamin E;
• selenium.

Broccoli - calories

The indicator of energy value is very important for dieters and those who follow the figure. Depending on the processing method, scientists have determined the calorie content of broccoli, 100 grams of which contains:

• unprocessed (raw) vegetable - 35 kcal;
• boiled - 28 kcal;
• steamed - 27 kcal;
• frozen - 23 kcal;
• stewed - 37 kcal;
• fried - 46 kcal.

Nutritional Facts of Broccoli

Another important characteristic is the nutritional value of broccoli. With the help of these values, a person can find out how much he will receive substances important for the body by eating 100 g of cabbage. These elements are accumulators of energy that help regulate our vital functions. The plant contains:

• proteins - 2.8 g (3.41% of the required rate per day);
• fats - 0.4 g (0.62%);
• carbohydrates - 6.6 g (5.16%);
• dietary fiber - 2.6 g (13%);
• water - 89.3 g (3.49% of the daily value).

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Difference: detailed table

Despite the relationship, these varieties have many differences. Consider what is the difference between broccoli and cauliflower?

Can broccoli be eaten raw?

Consumers are accustomed to the fact that fresh, unprocessed vegetables are better absorbed by the human body than boiled, fried or stewed. However, there is no consensus on whether broccoli can be eaten raw. Some experts claim that during heat treatment the plant loses more than half of its beneficial properties, while others believe that properly processed or blanched cabbage is healthier.

There are a huge number of recipes for dishes, among the ingredients of which fresh green cabbage is indicated. In Europe and America, broccoli is often consumed unprocessed and made into a salad. For those who want to lose weight and monitor calories, it is recommended to blanch the cabbage. To do this, simply place the heads of cabbage in a container of boiling water for a few seconds. Season the vegetable with olive oil, add your favorite spices and serve. Green cabbage is especially useful for pregnant women and young children - it is well absorbed and contains many vitamins.

How to cook properly

Most recipes are based on cabbage inflorescences. But for cooking, you can use the stem by peeling it off.

Take advantage of the trick of the French, who use a potato peeler to peel the stems. When you peel the stem off, you will see the juicy and soft inside, which is usually thrown away. Jill Fullerton-Smith, author of The Whole Truth About Food, advises adding peeled broccoli stalks to soup by boiling them in salted water and draining the broccoli. You can also make a stew from the stems by cutting into strips.

Broccoli - beneficial properties

The invaluable benefits of broccoli for the body lie in its such properties:

• contains antioxidants of natural origin;
• strengthens the immune system;
• regulates blood sugar;
• improves the condition of the lens and retina;
• contains elements that benefit the liver;
• strengthens the heart and blood vessels;
• improves blood composition.

Benefits of broccoli for women

Many of the fair sex are skeptical about this vegetable, considering it tasteless, insipid. The benefits of broccoli for women include:

• Positive effect on skin condition. By consuming broccoli daily, you prolong youthfulness. It is useful to use a medicinal plant for masks, as it contains a lot of vitamins.
• Vitamin oil from a vegetable is used for hair and nails, helping to strengthen their structure and eliminate fragility.
• Use in dietary food. The product contains a large amount of protein, which has a positive effect on weight loss. Green cabbage is an indispensable product for dietary, vegetarian and lean dishes.
• Fight cellulite. The beneficial properties of broccoli help promote bile production. It helps to regulate the level of fat, thereby helping to eliminate skin blemishes associated with cellulite.
• Getting rid of carcinogens, toxins and toxins. These harmful substances can provoke the development of tumors of the uterus, breast and ovaries. The inflorescences contain antioxidants that can fight this problem.
• The nutrient-rich composition will benefit hair and nails.
• The indoles content maintains hormonal balance.

Benefits of broccoli for children

This type of cauliflower is one of the ten healthiest foods. The plant is often used in children's nutrition. As part of a child's diet, broccoli can benefit:

• Helps fight constipation, establish normal stools due to the presence of a large amount of fiber. Useful trace elements contribute to the elimination of harmful substances from the body, the normalization of the gastrointestinal tract.
• The benefits of broccoli for babies are based on the hypoallergenic nature of the product. You can feed your baby puree or vegetable juices from an early age without fear of causing harm.
• The vitamins in broccoli help to increase the immunity of the child. The work of the nervous system improves, since cabbage is famous for the presence of a large number of useful micro and macro elements.
• The content of sulforaphane and diindolylmethane prevents inflammation of the respiratory system.
• If a child is overweight, broccoli should be added to the diet - it contains fiber and protein, quickly saturates the body, with a minimum of calories.
• Cabbage has an antiparasitic effect.

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Why broccoli is good for men

Representatives of the sterner sex prefer to consume proteins only of animal origin, therefore vegetables are often refused. However, the benefits of broccoli for men are invaluable. The plant is an excellent remedy for preventing the development of cancer cells and inflammatory processes in the prostate gland .. Broccoli actively fights against problems of the cardiovascular system, helps to remove excess cholesterol in the blood, which may appear when eating fatty foods.

Contraindications and possible harm

Raw broccoli is contraindicated:

• people with high acidity of the stomach;

• those who, for health reasons, cannot eat foods with coarse fiber (after some operations and serious illnesses);

• people with individual intolerance to broccoli (which, by the way, is extremely rare).

The first two groups can include in their diet this type of cauliflower after heat treatment - boiled, stewed or baked.

Some methods of cooking broccoli make it harmful even for people who do not have problems with the gastrointestinal tract and individual intolerance to the product. This is, first of all, frying a vegetable over high heat and in a large amount of oil. In addition, experts do not recommend cooking broccoli in the microwave.

This variety of cauliflower will only benefit pregnant and lactating women (provided that there are no contraindications described above). This vegetable is often given to children as the first complementary food: it is well absorbed, rarely causes allergic reactions and has an incredibly rich composition. It is possible to introduce tender broccoli puree into the baby's diet from 5-7 months. At the same time, it is important to discuss the issue of the children's menu with the pediatrician in advance in order to exclude possible contraindications.

Broccoli for gastritis

The composition of green cabbage is not much different from its relative - white cabbage, but it contains more carotene. The element has a positive effect on mucous membranes. Its principle of action is based on blocking heavy metal ions that affect the stomach and intestinal walls.Eating broccoli for gastritis will help restore tissue, heal ulcers and wounds, and remove dead cells. Experts recommend choosing cooking or stewing, steam cooking in order to preserve all the beneficial properties of the vegetable.

Benefits for women

Girls are advised to diversify their broccoli diet, since this vegetable has the following characteristics:

• Nutritional and low calorie benefits. Ideal product for losing weight.
• Protection against cancer. The complex of substances that is part of broccoli prevents cancer of the uterus or mammary glands from appearing.
• Positive effect on the central nervous system, protection from stress, which women are highly susceptible to.
• Strengthening the skeletal system. Women are prone to osteoporosis, which develops either in old age or after pregnancy. Broccoli is a rich source of bone-protecting calcium.
• Improving the skin. Vitamin E in broccoli promotes the production of collagen, which keeps the skin taut and healthy. Antioxidants prevent age-related changes that start early in women.

Also, green cabbage helps to improve the condition of hair, stimulate hair growth, prevent hair loss and ensure shine. Therefore, it is used even in the field of beauty.

Broccoli for weight loss

Using broccoli for weight loss helps to saturate the body and promote weight loss. In this case, a person receives all the substances necessary for normal life. A broccoli-based diet is popular among those studying weight loss and wanting to lose weight. This vegetable is one of the lowest in calories, high in fiber and helps reduce appetite. And the hormone serotonin improves mood and general condition of the body, fights depression.

Other areas of application

Slimming

Since broccoli is a low-calorie food, it is used in weight loss diets.

What are the benefits of broccoli for weight loss? Its high fiber content allows, using a small amount of vegetables, to get a long-lasting feeling of fullness.

She is effectively cleanses the intestines, which also reduces excess weight.

Broccoli helps to regulate metabolism, accelerate metabolic processes. And this leads to rapid fat burning.

For medicinal purposes

To improve immunity traditional healers recommend drinking one glass of cabbage juice a day in several doses.

The nervous and cardiovascular systems are strengthened, the thyroid gland is normalized, sleep improves, and the body is quickly cleansed.

To get rid of parasites use broccoli seeds. For this, 50 g of raw materials are poured with half a liter of boiling water, insisted for half an hour.

The resulting broth is drunk throughout the day. Continue the treatment for one week.

Smoothie recipes

Green smoothie with kefir

Ingredients:

• 150 grams of steamed broccoli
• A glass of low-fat kefir
• Greens to taste

Cooking method: Disassemble the broccoli into inflorescences, wash, place in a double boiler, or a saucepan with a mesh, steam for 10-15 minutes. Then grind in a blender. Add kefir with herbs, beat again. This cocktail is nutritious, but low in calories, it normalizes digestion. The calcium contained in kefir strengthens bones and teeth.

Pineapple cocktail

• 1 cup frozen broccoli
• 1.5 cups pineapple
• 1 banana
• 1.5 cups milk

Preparation:

1. Cut the broccoli with a knife, put it in a blender bowl, interrupt.
2. Peel and cut the pineapple.
3. Peel and cut the banana.
4. Add fruit mixture and skip again. Last of all, add milk to the already chopped vegetables.

It is a cocktail with a tropical sweet pineapple aroma. Pineapples contain nutrients that have anti-inflammatory properties.Bromelain, an enzyme found in pineapple, can also aid digestion.

Basic banana cocktail

• 2 large bananas
• 2 cups frozen broccoli
• 1 cup boiled water

Chop broccoli, chop. Add bananas, water, twist again. This cocktail will be high in calories due to the high carbohydrate content of the banana. It is nutritious, capable of energizing for a long time.

Broccoli smoothie with lemon and kiwi

Multivitamin smoothie

• Carrots - 100 gr
• Broccoli - 100 gr
• Apples 200 gr
• Kiwi 200 gr

Preparation:

1. Wash vegetables and fruits, dry with a napkin.
2. Disassemble the broccoli into inflorescences, cut into pieces.
3. Peel the carrots, cut into small pieces.
4. Peel the apple, cutting off the skin as thin as possible, cut the seed capsule out of it, cut.
5. Peel the kiwi, cut into 4-6 pieces.
6. Put the vegetables in a blender bowl, chop everything together until smooth.

Children and adults will love this vitamin drink. The pleasant, slightly sour taste of apples and kiwi masks the taste of cabbage, complements the sweetness of carrot juice.

Slimming broccoli smoothie

• Broccoli - 200 gr
• Celery stalks - 100 gr
• Cucumbers - 200 gr
• Still mineral water - 100 ml
• Ginger (root) -10 gr

Preparation:

1. Put the mineral water in the refrigerator while the vegetables are being prepared.
2. Wash broccoli, disassemble into inflorescences, cut.
3. Wash the celery stalks, remove the coarse fibers, cut into pieces
4. Peel the cucumbers, but if the cucumbers are young, then you can cut off the tips, do not peel the skin.
5. Peel and chop ginger.
6. Fold into a bowl, add chilled mineral water, grind until smooth.

A nutritious cocktail will fully replace one of the meals, promote detoxification, and accelerate metabolism.

Avocado and pomegranate juice smoothie

• Broccoli - 4-5 inflorescences
• Avocado - fruit
• glasses of pomegranate juice
• 1 tablespoon freshly squeezed lemon juice

Preparation:

1. Rinse broccoli in boiled water.
2. Peel the avocado, remove the bone, cut into pieces.
3. Fold into a chopper, squeeze out a tablespoon of lemon juice. Add pomegranate juice, grind until smooth, about 1 minute.

Pomegranate juice is rich in iron and is beneficial for increasing blood hemoglobin levels. Avocado has a positive effect on the work of the heart and blood vessels of the circulatory system. This smoothie has a surprisingly harmonious taste thanks to its lemon notes.

Spinach and Almond Milk Smoothie

• 5-6 buds of frozen broccoli
• 100 grams of pineapple
• 1 banana
• glasses of fresh baby spinach
• 1 cup unsweetened almond milk

Preparation:

1. Defrost broccoli a little so that the outer layer becomes slightly soft.
2. Peel pineapple, cut into cubes
3. Peel banana, cut into 4 pieces
4. Rinse the spinach, dry on a napkin.
5. Put the ingredients in a bowl, pour in milk, grind until smooth.

Green cocktail with pineapple and banana aroma contains sufficient amount of carbohydrates and tastes good.

Beets in a smoothie for children

• Broccoli 1 glass
• Medium beet
• 1 and a glass of any berries
• A teaspoon of honey

Preparation:

1. Beets need to be baked in the oven, or boiled until tender, so that they become soft. Readiness is determined with a sharp knife. Remove the skin, cut.
2. Boil cabbage for a couple of 3-5 minutes, cut
3. Rinse the berries, if fresh, or defrost.
4. Put vegetables and berries in a blender, add honey, beat.

Children love this recipe, even if they don't like beets and broccoli. It will be useful for digestive disorders, including constipation.

Broccoli will become a real star of green smoothies if you use and follow the technology of preparation. Eating healthy adults and children can save a lot on medication and doctor visits.

Boiled versus raw

Unlike some fruits and vegetables, steam does improve the nutritional benefits of broccoli. 400g raw asparagus has fewer nutrients than the cooked version. While all the nutrients remain, heat breaks down molecular bonds, resulting in the release of other valuable micronutrients and antioxidants.

Be careful, it's a tricky business to cook your broccoli as healthy as possible. If you don't know how much to cook, you can significantly reduce the nutritional value of the food.

Another reason to cook broccoli is because of its cancer-fighting properties. Scientists at the University of Illinois found that after boiling for about three to four minutes, a sulfur molecule known as sulforaphane, a natural cancer fighter, is released.