Broccoli: benefits and harms. How to cook cabbage to preserve its healing properties? The benefits and harms of broccoli cabbage for the health of the body

The ancient Romans were the discoverers of a healing vegetable from the genus cabbage. Selectively bred from cauliflower, an annual plant - broccoli, turned out to be more resistant to climatic conditions than its predecessor. The culture quickly gained food popularity due to the presence of natural vitamins, trace elements and fiber in the composition.

What does broccoli look like

In appearance, cabbage is an asparagus inflorescence of a green or purple hue on thin stems. The most common type is calabrese. These are green heads of cabbage, formed by an umbrella with tight-fitting inflorescences on a thick stem. Young shoots are mainly used for food - both stems and inflorescences of the culture.

The composition of broccoli includes organic nutrients that endow the culture with healing properties. This allows the use of cabbage in children's and dietary nutrition, in diabetes mellitus, in the treatment of diseases of the gastrointestinal tract, oncology and cardiovascular pathology.

The nutritional value of the composition of broccoli is determined by the presence in 100 g of the product of the leading amount of individual groups of plant vitamins.

C (ascorbic acid) - the content in the product exceeds citrus fruits by 2 times (89.2 mg). Normalizes the functions of connective and bone tissues, restores the body's immune defenses.
A (retinoid beta-carotene) - supports healthy vision, improves skin metabolism, a natural antioxidant.
PP (nicotine) - stimulates the redox reaction, forms additional enzymes, accelerates the carbohydrate metabolism of a living cell.
K (fat-soluble) - synthesizes protein metabolism, provides regulation of the blood coagulation index.
E (tocol derivatives) is a powerful antioxidant that prevents the development of signs of aging in the body.
U (methylmethionine) - normalizes acidity, is active against the formation of ulcerative pathologies.
Group B derivatives (B1, B2, B3, B5, B6, B9) - synthesize ATP, participate in the formation of protective antibodies, reduce the risk of developing fetal pathologies during pregnancy, and normalize cholesterol.

The unique combination of the rich composition of broccoli is successfully complemented by electrolytes - sodium and potassium. The concentration of elements in 100 g of culture provides the daily rate of human consumption. Cellular derivatives are actively involved in metabolic processes, stimulating the production of water-salt balance.

In terms of protein composition, the product surpasses beef and chicken eggs. Cabbage contains about 3 g of animal protein, which minimizes cholesterol clogging of the body.

The carbohydrate content of broccoli consists of complex elements (about 7 g). They are slowly broken down in the acidic environment of the stomach, preventing rapid insulin release.

The composition of the nutrients of the culture is organically supplemented by minerals - calcium, magnesium, iron, manganese, copper, zinc and selenium. The product also contains amino acids - phenylalamine and lysine.

broccoli calories

The most nutritious and healthy fresh vegetables. The calorie content of cabbage per 100 g is only 34 kcal. In a boiled form, the product loses a third of its useful properties, due to which the calorie indicator also decreases - 27 kcal.

High nutritional value is offset by low energy potential - leading nutritionists have recognized the culture as the best herbal remedy in the fight against cellulite (glycemic index does not exceed 10 units).

A persistent positive effect is provided by the regular use of cabbage inflorescences. For example, fresh vegetable dishes have a strengthening effect on the body, help to quickly get rid of stress, normalize sleep and restore mental state after prolonged depression.

Steamed or high-temperature broccoli cabbage, nutritionists recommend using it constantly:

To strengthen the immune defense, increase the level of resistance to diseases of viral or infectious etiology.
In order to prevent the possible development of complications of the pathology of the gastrointestinal tract.
As a prevention of diabetes mellitus, as well as in dietary nutrition to normalize insulin during remission.
As a means of preventing the development of complications of oncological diseases.
For preventive purposes, improve the work of cardiovascular muscles, lower blood pressure.

Medical research has emphasized the properties of broccoli in regulating the production of organic cholesterol, reducing the risk of intrauterine fetal pathologies, normalizing digestion and eliminating constipation.

Cosmetic application of the product is widely used to strengthen nails and hair, regulate the water balance of the epidermis, cell regeneration and normalize hormonal disruptions.

Of course, the raw vegetable has the most valuable composition. But you can use it as a diet food and stewed, boiled, steamed or baked broccoli dishes.

Constant nutritional preference for vegetable varieties from cabbage will provide optimal conditions for powerful vitamin prophylaxis of the whole organism during the recovery period.

Separately, we can highlight the value of the product for severe cancer patients. Regular consumption of broccoli will ensure a constant removal of dead cells, free radicals, toxins, toxins and heavy metal ions from the body. Therefore, cabbage must be included in the diet for irradiated patients.

The optimal preventive product is ideal for preventing the development of cancerous complications due to the presence of organic sulforaphane in it, a substance that has a restorative effect after oncology. The combination of the element with a large amount of vitamin C gives an excellent anti-inflammatory effect.

The value of broccoli is indispensable for the elderly. The sulforaphane present in it destroys the cartilaginous growths of the joints. The inclusion of a healthy vegetable in the diet significantly reduces constant pain in the legs and arms, and prevents the onset of arthritis.

What are the benefits of broccoli for women and men?

The benefits of broccoli for women are determined by the high content of protein, folic acid, minerals, vitamins, especially B group.

Prevention of breast cancer and other oncological manifestations is very important. Asparagus also improves the condition of the skin and hair. Calcium prevents the development of osteoporosis.

The benefits of broccoli for men are the prevention of prostatitis, prostate cancer, and improvement of the general condition.

Health benefits of asparagus include:

prevention of atherosclerosis due to omega-3 in the composition;
prevention of cataracts;
improvement of hematopoiesis;
neutralization of free radicals, heavy metals;
antiallergic action;
stimulation of the body's defenses.

It is especially useful raw, preserving the vitamin composition.

Salad with grapes, oranges:

we separate the inflorescences of asparagus cabbage, cut the stems, wash;
boil the stems for four minutes, add the inflorescences, cook for another 3 minutes;
rinse in cold water, discard
cut the zest of an orange, keep it in boiling water for 5 minutes, discard;
cut 0.1 kg of grapes in half;
cut peeled orange;
mix, add the juice of half a lemon, zest, olive oil.

Useful properties of broccoli during pregnancy - recipes

Broccoli is beneficial during pregnancy in obtaining the required proteins, vitamins, valuable amino acids, and minerals by the body. Improving digestion, immunity, the state of the nervous system, blood vessels, preventing constipation, anemia.

It is advisable to hold chopped asparagus cabbage for forty minutes before cooking for the maximum concentration of sulforaphane. Cook no more than two minutes.

Healthy, diet puree soup:

mine, divide into inflorescences 0.4 kg of broccoli;
throw in boiling water for 150 seconds, along with spices;
pour thirty grams of almonds for 1/3 hour with boiling water, then clean, chop with a blender;
combine ground almonds with boiled broccoli;
bring to a puree state, the remaining broth;
add ten grams of walnut oil, a spoonful of sunflower oil;
Sprinkle the dish with sesame seeds.

Healthy salad:
We cut 0.2 kg of washed asparagus cabbage, a couple of cucumbers and tomatoes;
mix, add a pinch of turmeric, salt, spices, linseed, olive oil.

What is useful broccoli cabbage for babies - cooking methods

A healthy vegetable with its properties is necessary for babies:

chlorophyll, vitamins, minerals enhance immunity, strengthen bones;
fiber improves digestion;
vitamin C, sulfur, amino acids prevent allergies, irritations, cleanse the blood;
magnesium, vitamins regulate acidity, improve development.

The best product would be to prepare a healthy puree for children.

Asparagus for puree:

keep four hours in water;
cook until soft;
fray.

Great soup for older kids:

boil for fifteen minutes 0.1 kg of chopped carrots and 0.3 kg of chopped potatoes;
add 0.3 kg of broccoli florets, 0.1 kg of chopped onion, cook for 5 minutes;
add 40 grams of ten percent cream, greens.

The benefits of broccoli for weight loss - recipes

With a low calorie content of 30 kcal per 0.1 kg, broccoli, thanks to chlorophyll, vitamins of the B group, accelerates metabolic processes. Its dietary fiber improves bowel function. With a low calorie content, its introduction into the diet provides satiety, promotes weight loss.

Simple, dietary salad:

products asparagus cabbage 0.4 kg, carrots 0.1 kg, 0.05 kg green peas, half a spoonful of cumin tea;
wash, dry, divide into inflorescences;
rub carrots, add peas;
mix, add olive oil, pepper, cumin, salt.

Salad with apples, lemons, cabbage asparagus:

wash cabbage, divide into inflorescences, cook for 5 minutes, pour over with cold water;
cut an apple, lemon, fifty grams of dill;
mix everything, add olive oil.

Properties of broccoli in oncology

In addition to the general healing effect, the beneficial properties of asparagus cabbage in oncology are due to the high content of active antitumor components:

indole-3-carbinol improves the body's immune response, causes the death of altered cells;
sulforaphane blocks cancer cells, destroys them, prevents the development of stomach ulcers and their transition to neoplasms;
synergin eliminates the division of cancer cells.

Asparagus protects against cancer of the stomach, breast, skin, larynx, lungs, prostate gland.

What are the benefits of broccoli for the lungs?

How to eat broccoli for diabetes - recipes

In diabetes, asparagus cabbage dishes are able to protect blood vessels, thanks to sulforaphane. The high content of chromium helps to lower blood sugar. A unique set of microelements, amino acids, vitamins improves the general condition.

An excellent dish for a diabetic would be broccoli soup, chicken breast:

products chicken breast 0.7 kg, asparagus cabbage 0.1 kg, 2 potatoes, tomato, carrot, ginger 0.05 kg, onion, pepper, salt to taste;
cook the breast in three liters of water, take it out, cut it into pieces;
add chopped carrots, potatoes, spices to the broth;
after ¼ hour, add ginger, asparagus, chicken breast;
boil potatoes on low heat;
remove the skin of the blanched tomato, cut it into soup;
cook for another 120 seconds;
take out the ginger, add greens.

Useful oil obtained from the seeds of asparagus cabbage is distinguished by a large amount of vitamins, fatty acids, including erucic, eicosenoic.

Therefore, when added to shampoo:

blocks electrostatic hair;
enhances shine, elasticity;
improves the condition of the bulb, hair shaft;
facilitates combing.

This oil for the skin:

reduces fine wrinkles;
removes peeling, redness;
moisturizes the skin;
Absorbs well without leaving a greasy film.

Broccoli for face and hair - recipes

A significant content of collagen, phytoestrogens, vitamins C, A provide a highly effective cosmetic effect of asparagus cabbage.

Great mask that improves skin condition:

lower four heads of vegetables into water for 1/2 hour;
boil in boiling water for five minutes;
grind to a puree consistency;
add a spoonful of olive oil, 2 drops of orange aromatic oil;
apply for a third of an hour.

Broccoli juice health benefits

Broccoli juice is great for improving immunity. To prevent colds, it is enough to drink a glass of this juice a day.

It also promotes:

prevention of peptic ulcer due to a shock dose of vitamin U and sulforaphane;
improves vision, counteracts cataracts;
maintains the balance of salts and water in the body;
improves the condition of the thyroid gland;
promotes the removal of toxins;
strengthens the nervous, cardiovascular systems.

What is useful broccoli extract - methods of application

The extract is available in powder form or capsules. It concentrates the beneficial properties of asparagus cabbage:

active anticancer substances indole-3-carbinol, sulforaphane, synergin;
a powerful set of vitamins;
most of the minerals needed by the body;
vision-enhancing lutein;
essential amino acids, tannins, phytoncides.

The extract is useful for the prevention, treatment of oncology, improvement of vision, skin, treatment of the gastrointestinal tract, prevention of heart disease, strengthening immunity, treatment of gout, gallstone disease. In the form of capsules, it is taken twice a day for a couple of weeks.

The greatest benefit is manifested if the healing vegetable is cooked correctly. Boil broccoli to preserve its beneficial properties should be no more than three hundred seconds. Do not cook with a microwave at all. Strongly weaken the beneficial properties of frying in oil.

In the best way for health, a healthy vegetable should be cooked at temperatures of the order of one hundred degrees for no longer than five minutes. It is very good to steam it. Can be stewed in small amounts of water, blanched, eaten raw. Consider a few recipes that preserve the benefits of a healing vegetable.

Broccoli with white fish baked in a slow cooker:

products two hundred and fifty grams of white fish, one hundred and fifty grams of broccoli, fifty grams of sour cream, three eggs; salt, pepper, vegetable oil;
grease the multicooker bowl with oil;
my fish fillet, cut into slices thirty millimeters wide, put in a bowl;
we wash the healing vegetable, cut it in half, put it on the fish;
beat sour cream with eggs, spices, pour fish;
cook for half an hour, stew mode.

Soup with yogurt:

products a glass of healing vegetables, 0.125 kg of yogurt, one carrot, 2 potatoes, a spoonful of olive oil, a spoonful of st. grated cheese;
pass, stirring, grated carrots, potatoes in olive oil;
boiled asparagus cabbage is cooked for 300 seconds on low heat at a water level at the height of the vegetable;
add passivation, cooking for ten minutes;
cool slightly, add yogurt;
Sprinkle with grated cheese before eating.

Great Salad for Health:

we wash, divide into inflorescences a couple of large heads;
finely chop a couple of red onions;
add half a glass of washed raisins;
add one hundred grams of chopped boiled chicken breast;
topped with sour cream.

In a less dietary version, ten slices of bacon fried in vegetable oil are replaced with chicken breast, and mayonnaise with a couple of tablespoons of st. sugar and a couple of tablespoons of vinegar.

Stew healthy asparagus cabbage for five minutes along with roasted onions, carrots, garlic. We get an excellent side dish for meat.

Leading nutritionists do not recommend eating more than 100 g of vegetables per day for an adult. The complex and volumetric concentration of nutrients in broccoli, when consumed excessively, provokes the development of hyperavitaminosis and mineral excess in the body.

For children, it will be enough to eat dishes from inflorescences no more than 2-3 times a week.

Broccoli puree and porridge can be given to an infant from 7-8 months of age.

Contraindications for eating broccoli

Systematically examining the behavior and general well-being of patients who regularly consume cabbage dishes, nutritionists came to the conclusion that there are no special contraindications for eating broccoli. However, based on the strong recommendations of gastroenterologists, when prescribing sparing vegetable diets, one should be careful about eating cabbage:

If there is an individual intolerance to the product or an allergy diagnosed in the patient.
With severe pathology of the gastrointestinal tract, provoked by high acidity.

How to save broccoli at home

When choosing a vegetable on the market, follow a few simple rules. The head of cabbage should be dense, with uniform inflorescences, of a uniform green hue. The smell is fresh, there are no visible damages on the surface (damage, rot, incomprehensible small spots).

You can store fresh cabbage in the refrigerator for 2 to 4 days, after wrapping it in a wet towel. It is not worth wrapping a vegetable in a bag; a continuous supply of air provides optimal conditions for the preservation of the product.

Deep freezing cabbage will add shelf life. To place in the freezer, the inflorescences must be separated and blanched for 3 minutes in boiling water. Then rinse with cold water and let dry. Broccoli retains its beneficial properties in the freezer for about a year from the moment it was first frozen.

Today it is one of the common healing vegetables from mother nature's medicinal pantry. Given the variety of useful properties, broccoli is very popular not only as a product of the daily diet. It is great for sports people, it is an ideal replacement for animal proteins, making it possible for vegetarians to eat well.

Combining well with nutritional qualities with different components, broccoli rightfully occupies a leading position among dietary vegetables, since its preparation gives a lot of variations in taste dishes. This ensures uniform diversity in the diet of a healthy human diet.

Broccoli is a type of cabbage and, like cauliflower, is a small inflorescence with a lush green “cap”. It is she who is eaten, saturating the body with proteins, amino acids, vitamins and minerals.

Compound

Broccoli contains a large amount of protein, and in this it is equated to chicken meat, beef and eggs. It is not surprising that broccoli is recommended to be included in the menu for those who play sports, and also do not eat animal products.

In addition to protein, amino acids are also present in the vegetable, and there are even those that are not produced by the body, but come exclusively with food.

The mineral composition is represented primarily by potassium, calcium and phosphorus, which ensure the smooth functioning of the cardiovascular system and have a positive effect on intellectual activity.

Broccoli also contains lipids necessary for the activity of the thyroid gland and omega acids that help lower blood pressure and stabilize intracranial.

The vegetable contains the strongest antioxidants, represented by tocopherol and ascorbic acid, and better known as vitamins E and C. They reduce the intensity of age-related changes in the body, and vitamin C also has a powerful immunostimulating effect, helps the body resist flu and colds, beriberi, negative environmental factors .

Cabbage contains various B vitamins - pyrodoxine, niacin, riboflavin, thiamine, which allows us to talk about the benefits of the vegetable for the nervous system. In combination with folic acid, vitamin B9, also present in the composition, makes broccoli very useful for the female body, increases the chances of conception. A similar combination of folic acid and vitamin B9 is also necessary during pregnancy for the formation of fetal organs.

Possesses broccoli and antifungal action, since phytoncides are present in the composition of the product. It is worth noting a fairly large amount of chromium, which helps reduce blood glucose levels. Slightly smaller amounts can be found copper, cobalt and iron.

Broccoli is a source of dietary fiber, primarily fiber. Chlorophyll and provitamin beta-carotene are also present here.

calories

Despite the vitamin and mineral richness of the composition, broccoli is a low-calorie product. Fresh, it contains 29 kcal per 100 g of product. At the same time, the high protein content allows you to quickly get enough by eating broccoli.

It is also important that dietary fiber improves digestion, contributing to the rapid removal of toxins from the body. Not surprisingly, broccoli is actively consumed when you need to quickly lose weight and keep fit.

The BJU balance is presented as 3/0/7. At the same time, proteins contain many amino acids, including essential ones. About 10% of the composition is dietary fiber.

The glycemic index of the vegetable is 12, which is not much. The vegetable is approved for use by people with diabetes

What is useful?

Cabbage has a beneficial effect on the digestive tract. Due to the presence of fiber, intestinal motility improves, which, in turn, helps products to be digested faster and more completely.

The remaining toxins and toxins, along with unprocessed fiber, rush outside the body. Regular consumption of broccoli allows you to "start" the metabolism, forget about the feeling of heaviness and bloating in the stomach.

An important point - you need to use it not fresh, but boiled or stewed.

The medicinal properties of broccoli are also due to the presence of fiber. It has a mild laxative and diuretic effect. Cabbage will save you from constipation, will prevent diseases of the urinary system.

Cabbage components remove cholesterol from the vascular channels, increase their elasticity. Chlorophyll, which is also part of the composition, improves blood circulation, and iron prevents anemia. In this regard, it can be argued that broccoli is useful for the human circulatory and vascular system.

The vegetable also has a beneficial effect on the organs of the central nervous system, improving the conductivity of nerve endings. It is recommended for emotional stress, stress, chronic fatigue. Those who suffer from sleep disorders are advised to include this variety of cabbage in their daily diet.

Phosphorus, which is part of the composition, has a positive effect on brain cells, which helps to strengthen memory and concentration. Beta-carotene is a well-known component for improving and maintaining visual acuity.

The vegetable also contains a rather rare vitamin K, which, in combination with calcium and magnesium, contributes to the positive effect of broccoli on the skeletal system. The vegetable helps to strengthen tooth enamel and reduces the risk of caries, increases bone strength, cartilage mobility. Regular consumption of broccoli can be considered the prevention of osteoporosis, gout, rheumatism.

Broccoli rich in ascorbic acid allows you to increase the protective functions of the body during the period of flu and colds, get rid of spring beriberi and blues. No wonder it is recommended during pregnancy as well as children.

For men, the vegetable is useful in that it reduces the risk of prostate inflammation. In addition, inflorescences are considered an aphrodisiac, which improves potency and increases libido.

Pregnant women, in addition to a huge supply of vitamins and trace elements, provide their body and the body of the fetus with folic acid, which is vital for the development and formation of the latter.

The B vitamins included in the composition allow the pregnant woman to stabilize the emotional background, relieve anxiety and excitement, and get rid of insomnia.

Acting as a mild laxative, the vegetable relieves a woman of constipation, which is quite common in the first trimester of pregnancy.

Broccoli puree is often the first food for babies, which is again explained by the usefulness of its composition, high protein content and hypoallergenicity. The product can be introduced into the diet of children from 4-5 months of age. It contains the protein necessary for growth, which, unlike its analogue of animal origin, is absorbed by the baby's body.

However, the presence of protein and vitamins in the composition makes broccoli useful for the health of adults, if for some reason they cannot or do not want to eat vegetable proteins. For athletes, broccoli becomes an additional source of protein, which is so necessary for muscle growth.

Reviews of bodybuilders allow us to conclude that daily consumption of even 100 g of broccoli allows you to notice an improvement in the functioning of the digestive tract (which is important for those who are "on the mass"), an increase in body endurance and faster muscle recovery after training and, accordingly, their qualitative growth .

Finally, broccoli is one of the foods that reduces the risk of developing cancer. Vegetable sprouts are especially useful in this regard.

Contraindications

Despite the abundance of useful properties, with individual intolerance to broccoli, it will harm the body. As a rule, this is manifested by pain and pain in the abdomen, increased gas formation, nausea, vomiting, deterioration of health due to a decrease in blood pressure. These same signs can be observed with excessive consumption of vegetables. Fortunately, cases of broccoli allergy are quite rare, and it is also quite difficult to overeat it - the vegetable quickly gives a feeling of satiety.

With gastritis, ulcers, pancreatitis in the acute stage, the vegetable is forbidden to eat fresh, only after it has undergone heat treatment. We must not forget that, like any cabbage, broccoli is a gas-forming product. Consuming it fresh with flatulence can aggravate the situation.

Existing varicose veins, previous heart attacks and strokes, as well as increased blood viscosity in some cases become the reason for refusing broccoli or a significant reduction in the allowed daily dose. This is due to the presence of vitamin K in it, which, in addition to the indicated action, can also increase blood viscosity. This, in turn, threatens with congestion, thrombosis.

In addition, this vitamin enhances the effect of statins, so people who take them as part of medicines should first get a doctor's permission.

Features of choosing a vegetable

The only way to get the most out of broccoli is to choose the right florets and cook them properly. Let's take a look at the first aspect.

Edible inflorescences should have a rich green hue, even a slight blue is allowed. But the presence of yellow blotches indicates that the cabbage is withering, and at the same time losing some of the nutrients.

The stem of the inflorescence should be elastic and juicy, have no signs of wilting and drying, brown spots. Inflorescences should be unopened, tightly adjacent to each other.

When buying fresh cabbage, do so from late summer to early fall. When choosing a frozen product, make sure that it has not been repeatedly frozen and thawed.

Immediately after purchase, broccoli should be cooked or wrapped in a damp towel and put in the refrigerator. You can also put the plant in a jar of water as a bouquet or, disassembled into inflorescences, freeze in small batches. The product, which is stored fresh in the refrigerator, should be consumed no later than 2 weeks.

Usage

First of all, the use of broccoli means eating it. The easiest way to cook it is to boil it in slightly salted water. True, there are some tricks here, which will be discussed below.

Boiled cabbage can be used as a side dish for meat and fish, added to salads. The vegetable is suitable for stewing and baking, and the most famous recipe is battered broccoli.

Naturally, such a useful vegetable is actively used in cosmetology. Based on it, masks are created to solve a variety of skin problems. They perfectly tighten and tone the skin, giving it a healthy glow and velvety tenderness. Due to the content of ascorbic acid, broccoli-based masks have a slight whitening effect and help to cope with oily sheen.

In cooking

The main rule of cooking broccoli is a minimum of thermal exposure. Only in this case, it will retain not only excellent taste and rich green hue, but also all useful elements.

You need to pour water into the pan, add a little salt, and after boiling, lower the inflorescences into the liquid. Cooking time - no more than 3-5 minutes. After that, the cabbage must be removed with a slotted spoon, let the water drain and serve.

If a frozen vegetable is used, then you should not defrost it in hot water and the microwave, this will spoil the taste of the finished dish.

The best option is to leave the broccoli to defrost on the bottom shelf of the refrigerator, in extreme cases, on the table in the kitchen.

Do not cook in water in which broccoli was boiled, because toxins are present in its composition after that. For the same reason, you should not immediately put the vegetable in vegetable or meat broth along with other ingredients. You should pre-boil the cabbage and lay it at the very end of cooking or even after the dish is removed from the heat.

Boiled broccoli can be served with meat and fish dishes, flavored with a little olive oil or adding sour cream, cheese sauce. Broccoli is combined with almost all vegetables, herbs.

From boiled cabbage, you can cook a juicy and full of vitamins salad. To do this, boiled inflorescences must be mixed with cucumber, carrots and apples (varie the number of ingredients and their ratio at your discretion). Cut the carrot into thin strips, grate the cucumber and apple on a coarse grater, disassemble the cabbage into inflorescences. Optionally, you can add sweet pickled onions, herbs. As a dressing, use sour cream and mustard, taken in proportions of 4: 1.

Broccoli in batter can be prepared with a minimum of ingredients. You will need cabbage inflorescences and batter based on water and flour with salt. Dip the cabbage in batter and fry in a saucepan or frying pan with high sides in well-heated oil. You can also add eggs and kefir, mineral water to the batter, then it will turn out lush and airy. The original cheese-creamy taste of the dish will add grated cheese added to the dough. It is also good to add crushed garlic and finely chopped greens to such a batter.

Broccoli cabbage has been known since the times of Ancient Rome for its unique ability to improve the general condition of the body. Nowadays, people who care about a healthy lifestyle must include dishes with this cruciferous representative in their diet or eat it raw. At the same time, the harm of broccoli is not so widely known.

Benefits of Broccoli

Broccoli is a variety of cabbage, represented on the European market mainly in two varieties: calabrese (an umbrella of green inflorescences is located on a light stem) and asparagus broccoli (small purple inflorescences on a thin stem). These varieties of cabbage tend to be most commonly used as an ingredient in various vegetable salads. However, there is a fairly large category of people who prefer to eat cabbage either raw or in the form of freshly squeezed juice. This vegetable contains large amounts of phytonutrients that neutralize toxins in the body. In addition, broccoli is rich in:

vitamins A, C, K and PP;
trace elements (potassium, calcium, zinc, iron, etc.);
biologically active substances (indoles).

Cabbage of this variety is able to strengthen blood vessels, remove excess cholesterol, improve vision and even stop the growth of cancer cells.

How bad can broccoli be?

With such a set, which causes a positive effect on the body, a completely logical question arises: what harm can be from eating broccoli? Nutritionists agree that the main negative aspect of the presence of broccoli in the diet is the amount of this vegetable. The fact is that excessive consumption of cabbage can create a reverse loop effect for health - when the benefits turn into disadvantages. In addition, all the nutrients in broccoli are present in a fairly large amount, so the vegetable should be carefully combined with other vitamin-containing foods.

Broccoli cabbage can harm the health of certain body systems, its excessive consumption also affects the general condition of a person. The most common manifestations of the negative impact of cabbage:

hives with an allergic reaction to carotene (broccoli contains more vitamin A than carrots and pumpkin);
disorders of the nervous system, for example, insomnia (due to the high content of B vitamins);
violations of the composition of the blood (potassium promotes the renewal of blood cells, but with an excess of the substance, a failure occurs in the natural replacement process);
fragility of bone tissue (with an excess of calcium, the process of washing out this substance from the body begins);
disorders of the gastrointestinal tract (coarse fiber in large quantities irritates the stomach and disrupts the intestinal microflora).

By the way, boiled broccoli can cause no less harm to the body: during heat treatment, the glycemic index increases, which leads to an increase in the level of glucose in the product. Therefore, boiled broccoli is not recommended for people with diabetes. And for those who want to lose weight, you should not eat a fried vegetable, since after heat treatment its calorie content increases. Although in fairness it should be noted that it is insignificant: even when fried, cabbage still remains a low-calorie product - only 46 calories.

Broccoli is a highly valued kale that is on the list of especially healthy foods. An annual vegetable plant, belongs to the Cabbage family. It is also called asparagus cabbage. It is related to cauliflower. When it first appeared in England in the 17th century, it was called Italian asparagus. Broccoli stems reach up to 90 cm, and branches with small green buds form on the tops. The collection of these buds forms a densely woven inflorescence, it is cut and used for food, until the formation of yellow flowers. The optimum temperature for growth is about 20 degrees. Broccoli is considered ripe when the inflorescence is 10-15 cm in diameter. The yellow heads are overripe and are not used as food. Given its medicinal properties, broccoli has been cultivated throughout the globe for centuries. And the composition explains its popularity among Europeans and people leading a healthy lifestyle.

Broccoli includes complex biological compounds - phytonutrients that contribute to the accumulation of immune forces in the body. These elements are strong antioxidants, block the action of free radicals and get rid of toxic substances. Contains beta-carotene, vitamins E, B, C, PP, folic acid. According to the content of vitamin C, broccoli occupies the first position, in comparison with other representatives of the cabbage variety. Vitamin U, its amount does not reach the indicators a little. Broccoli is a fairly low-calorie product, only 34 kcal per hundred grams of raw product, so it is not dangerous for weight gain. The composition is rich in fats, proteins, carbohydrates, some fiber, macro- and microelements: potassium, calcium, sodium, phosphorus, iron, silicon, zinc. Enriched with thiamine, riboflavin, methionine, tartronic acid, chlorophyll & essential amino acids. The uniqueness of the composition is explained by its medicinal properties. Cabbage not only has a pleasant taste, but is also used as a medicinal product that supports health.

Broccoli as a dietary product will be especially useful for those who are watching their figure and trying to lose those extra pounds.

broccoli juice benefits

The uniqueness of broccoli juice lies in its complete assimilation by the body, saturating all cells with vital elements. Especially useful for people with diabetes. The healing properties of the juice help to improve the complexion and restore the enamel on the teeth. For these purposes, you will have to drink at least three glasses of such juice daily. Other vegetable or fruit juices will improve the taste of cabbage juice.

Benefits for women

The usefulness of broccoli is very valuable, because it is rich in positive qualities that a woman will appreciate. Namely:

It has an effective effect on the result of losing weight, this is due to the high percentage of protein content. Easily complements any dietary or vegetarian dish.
Cabbage stimulates the production of bile, thanks to it, the norm of fat cells in the body is maintained. This favorably affects the maintenance of normal weight and skin condition, and prevents the formation of cellulite.
It cleanses the body of harmful toxic elements that can provoke diseases of the female genital organs. Thanks to antioxidants, prevention and protection against negative influences occur.
The medicinal composition of the vegetable will put hair and nails in order. For these purposes, they use vitamin cabbage oil and regularly consume it in their diet.
Broccoli cosmetic masks can significantly support the appearance of the skin, daily use will relieve the symptoms of aging.

Benefits for men

For men, as well as for women, broccoli will be no less useful. Therefore, in addition to meat dishes, it is still worth paying attention to this vegetable crop. It will be an excellent prevention of inflammation of the prostate gland and will play a preventive role in the formation of cancerous tumors. For lovers of fatty foods, it will be the best help to get rid of cholesterol in the blood, and support the cardiovascular system.

Benefits for the child

Benefits during pregnancy

Folic acid contained in cabbage is especially necessary for women during this period. It is necessary for the full development of the baby. The whole vitamin complex, which contains this vegetable, is also useful. Using it in a regular diet, you do not have to worry about taking additional vitamin preparations, it will easily make up for everything you need. It will be useful not only during pregnancy, but also during the planning period of the baby.

Benefits for weight loss

There is no better vegetable in the fight against extra pounds. Broccoli at the same time is able to get rid of excess weight and saturate the body with useful trace elements, vitamins. Isn't this a dream for people who constantly use various diets when their body is depleted and does not get enough of the necessary substances for a full life.

During weight loss, it is best to use broccoli to quickly saturate the body, it speeds up cellular metabolism and promotes smooth weight loss. Given the low calorie content in the vegetable, it has a high fiber content and a large complex of useful vitamins. Its consumption simultaneously reduces appetite, and fills the body with the necessary elements for full functioning. The presence of serotonin will relieve depression and fill you with vitality and good mood, just what is needed during a diet.

Broccoli will be especially useful for the elderly and people who have had serious illnesses. It will restore vitality and help the nervous system to return to normal.

What are the health risks of eating broccoli?

Broccoli itself is practically harmless, the only negative is that you need to know how to cook it correctly. Everything, even healthy foods, are good in moderation. Therefore, do not abuse it, otherwise an excess of useful elements in the body can adversely affect health. A decoction of cabbage is very harmful, it contains guanine and adenine, quite detrimental to the body. In this regard, cabbage soup will not be the most healthy dish. It is not recommended to fry it with a lot of oil, and over high heat. In the process of frying, carcinogens can be formed, and cause irreparable harm to the body. Cabbage does not like prolonged heat treatment at high temperatures, in particular, cooking it in microwave ovens. The most useful is boiled broccoli, dipped in boiling water for 5 minutes, steamed or baked in the oven. There are even lovers of raw cabbage, which is most often recommended by doctors. In its raw form, it is used in various salads.

Attention! Eating raw broccoli is contraindicated for people with pancreatic problems, gastritis, stomach ulcers and intestinal diseases.

Can you freeze broccoli

Cabbage in a frozen state retains its properties, like many vegetables and fruits, therefore, for ease of storage, and so that you always have it in stock, you can easily freeze it. At the same time, try not to defrost it in vain if you do not plan to cook, as there is a possibility of bacteria developing in the product.

How to choose broccoli

Ideally, it is better to buy fresh vegetables. Moreover, there are no problems with this now, any supermarket will delight you with a variety of vegetables and fruits throughout the year. It is best to buy broccoli in summer or autumn. Inflorescences must be green with thin stems, not yellow. Yellowed cabbage with blooming flowers indicates its overripeness, this is not suitable for consumption.

After purchasing, it is better to cook it immediately. Long-term storage without freezing, it is better not to expose it. When storing cabbage in the refrigerator, remember that the maximum period is several days, with good air circulation, without the use of plastic containers and bags. It is best to place it in a suitable container with water. When cooked, it is not recommended to store for more than a few days.

To freeze yourself, you will have to divide the cabbage into small inflorescences, boil in boiling water for no more than five minutes. Then dip in cold water, dry and arrange in containers, load into the freezer. You can use it in your dishes throughout the year. After freezing, steaming is recommended.

Broccoli cabbage is a plant that resembles a small, squat tree, but it is completely different from cabbage, although it is one of the most useful members of the family. cruciferous (Cruciferae) or cabbage.

The Italian name for the vegetable is "broccolo", which means "flowering top of the cabbage". This word comes from the Latin "brachium" - "branch" or hand, a reflection of the tree-like form of the plant. The plant came to France in 1560, and to England - only at the beginning of the 18th century. The British called the vegetable simply and uncomplicated "Italian asparagus."

Today, the popularity of broccoli is obvious. It is cultivated all over the world. China, the largest producer, grows more than 8 million tons per year.

In the vegetable market, you can find hybrids: "broccolini" (Chinese cabbage Gai-Ling participated in its creation) and "broccoflower" (a hybrid of broccoli and cauliflower).

This cabbage should be present in the diet of all women and men with health problems. It contains useful substances that normalize the production of insulin, so the product should be present in the menu of diabetics and sweet tooth.

Also found in broccoli is a compound that promotes the production of endorphin, a neurotransmitter that improves mood.

Vitamin profile: A, C, E, K, group B: B1 (thiamine), B2 (riboflavin), B3 (PP or niacin), B5, B6, B9, vitamin-like substance U.
Macro- and microelements: zinc and iron, potassium and calcium, selenium, phosphorus, sodium and manganese.
The introduction of broccoli into the diet on a regular basis will reduce the proportion of animal products without harming the body. This vegetable is suitable for various diet programs, as it really helps in losing weight.

vegetable benefits

The health benefits of broccoli have been backed up by numerous scientific studies.

Against oncological diseases

Notes periodically appear in the news feed about the next discovery of scientists related to the antitumor properties of broccoli.

Scientists from the University of Michigan have found that the sterols that make up the product help reduce the risk of developing certain types of breast tumors in women. Also, this vegetable crop reduces the risk of developing prostate cancer in men.

Broccoli contains sulforaphane, which has strong antioxidant properties and prevents the development of malignant cells. Other sources of this compound are cauliflower and Brussels sprouts.
In addition, this wonderful cabbage contains many of the plant's more common antioxidants, such as vitamin C.
The vegetable also gives a strong anti-inflammatory effect: scientists note a correlation between internal inflammation and the development of malignant tumors.
Broccoli improves bowel function, which also reduces the risk of neoplasms in the intestinal tract.
Selenium, which is rich in cabbage, removes heavy metal salts and carcinogens from the body.

Want to protect yourself and your loved ones from cancer? Diversify the menu with broccoli. Choose young sprouts - according to experts, they contain the maximum doses of sulforaphane.

The compound is found in fresh green cabbage sprouts in an inactive form and, only when it enters the human body under the action of saliva and intestinal enzymes, it manifests its properties. For this reason, the concentration of sulforaphane in the body, as well as its effectiveness, depends on physiological characteristics.

By the way, now British scientists are trying to develop a variety of broccoli with increased anti-cancer properties.

For the gastrointestinal tract

Broccoli and its juice contribute to the normal production of bile, which helps to digest food with reduced function or deformity of the gallbladder.
Cabbage destroys bacteria in the stomach that cause gastritis and ulcers. But, even if the stomach disease is caused by increased nervousness or malnutrition, broccoli will still help. The vegetable contains compounds that help restore the mucosa and heal the peptic ulcer.
Cabbage normalizes the functioning of the nervous system and helps to cope with gastritis, provoked by nervous shocks.
A large amount of fiber normalizes bowel function, cleanses the digestive tract and stimulates weight loss.
This is an excellent food for those who have survived an intestinal infection. The vegetable saturates, is easily digested and neutralizes the harm caused by pathogens. Another product normalizes the water-electrolyte balance, which is inevitably disturbed by food poisoning.

For the circulatory system

The beneficial properties of this cabbage are important for people suffering from cardiovascular ailments. The product contains a lot of protein, similar in structure to the protein of a chicken egg. At the same time, there is no cholesterol in broccoli, and the amount of fat is trace. To cleanse the blood and sparing weight loss, you can drink green cabbage juice or a decoction.

The vegetable has a lot of chlorophyll, which has a beneficial effect on the composition of the blood.
Methionine and choline remove cholesterol from the blood and prevent its accumulation in the form of plaques.
Copper is essential for the normal process of hematopoiesis.
A significant amount of magnesium and potassium, as well as protein, helps in strengthening the heart muscle.

For lung health

Proven benefits of broccoli for the respiratory system.

The anti-inflammatory properties of the vegetable will help asthmatics. And all thanks to the same sulforaphane.
Helps to cope with pathogens in the lungs. This is especially true for smokers who have a weakened immune system and whose natural defenses do not work well. In this case, sulforaphane takes on the role of human macrophages - white blood cells that fight infection.
Broccoli will also be useful for people with chronic lung diseases such as bronchitis and emphysema.

For beauty and weight loss

Broccoli is a popular vegetable among women who care about their appearance.

The product is used for weight loss, as it normalizes digestive processes and has a low calorie content.
Manganese and zinc are good for skin health.
Beta-carotene slows down the aging process of cells.
Broccoli, as well as juice and decoction from it, remove toxins from the body, cleanse the intestines and prevent putrefactive processes and disorders in the digestive tract - all those phenomena that most often cause acne, skin irritation and unhealthy complexion.
It removes excess fluid from the body (an inevitable companion of edema and cellulite), which contributes to weight loss.
Folic acid stimulates the birth of new cells, thereby helping to renew the covering tissues, including the skin.
Cabbage is rich in vitamin E, which makes the skin supple, firm and rejuvenated.

But in order for the product to bring only benefits and no harm, it is important to use healthy recipes in which broccoli is used fresh for salads, boiled or steamed.

For expectant mothers

Broccoli is a wonderful healthy cabbage for women who decide to experience the joy of motherhood.

Vitamin E, along with other vitamins and trace elements, is necessary for successful conception and a smooth pregnancy, and brings tangible benefits to the female reproductive system.
The vegetable provides building material for the child's body without compromising the health of the mother.
As you know, the fetus "pulls" useful substances from the mother's body, including calcium. Because of this, women have problems with their teeth. But there is a lot of calcium in broccoli. And if mom eats cabbage regularly, her teeth are safe.
The product contains a lot of folic acid (vitamin B9), which is necessary for both mother and child. Children need it for the normal development of the nervous system, the formation of tissues and organs. And mom will help to endure pregnancy, while maintaining a positive attitude.

For men

The benefits for the body of men are also significant, since the vegetable:

improves the composition of sperm and reduces the risk of developing prostate cancer;
contains a significant amount of vitamin A, which is necessary for the male body for strong immunity, sharp eyesight and skeletal health;
is a good source of vitamin C, which is especially important for the stronger sex for rapid regeneration in case of injuries and wounds.

For babies

Broccoli puree is an excellent food for babies older than six months. Since this cabbage is considered hypoallergenic, it is one of the first to be introduced into complementary foods for children. It is easily absorbed by the immature digestive system of the baby, providing him with a whole range of nutrients.

You can prepare mashed potatoes yourself, or buy ready-made baby food, choosing from a large number of offers on the Russian market.

In order not to be left without a healthy vegetable in the winter, mothers freeze green inflorescences for future use: if necessary, they can be easily thawed using a double boiler.

How to cook

The healing properties of broccoli will be fully manifested if you use it raw or get freshly squeezed juice (fresh) from it. Frozen cabbage will also retain benefits.

Not everyone likes the taste of raw cabbage, so housewives have to be cunning.

Broccoli can be used to make healthy, refreshing smoothies. It is recommended to combine it with cauliflower, apples and celery. Just grind all the ingredients in a blender. Such juice can be used for weight loss or thirst quenching.

Broccoli can be used in vegetarian fondue recipes by dipping in melted cheese.

Boiled, baked in the oven or steamed cabbage will bring a little less benefit. But even in this form, it will render your health a great service.

But frying green inflorescences with a lot of oil is not recommended. Especially if you are afraid of carcinogens.

Without exception, it is contraindicated for everyone to drink a decoction left over from cooking broccoli; it can be harmful, as it contains substances dangerous to humans: adenine and guanine. For the same reason, the vegetable is not suitable for making vegetable broths and soups.

But there is an exception: broccoli puree soups are very healthy and tasty if you follow the recipe. But they mean cooking in vegetable or chicken broth (cabbage florets are boiled separately).

If you are considering using broccoli for its anti-cancer properties, take your time to cook it.

In 2007, a study was conducted at the University of Warwick. Experts studied the effect of boiling, steaming, microwave cooking and frying on the preservation of anti-cancer substances in the vegetable. It turned out that boiling led to the biggest losses. Whereas steaming for 20 minutes, microwaving for 3 minutes, and frying for 5 minutes did not result in a significant loss of anticarcinogenic compounds.

Of course, raw broccoli retains all of its beneficial nutrients. But it can irritate the intestines and cause increased gas formation.

Harm and contraindications

Any cauliflower has contraindications. It can harm patients:

in violation of the functions of the pancreas;
with gastritis with high acidity.

Some postoperative diets have contraindications for high fiber intake. In this case, the ban will apply to many vegetables and fruits.

If you are deeply uncomfortable with the taste of this cabbage, you may need to check with an endocrinologist. Doctors believe that aversion to broccoli is often associated with iodine deficiency in the body and disorders in the thyroid gland. The fact is that the vegetable contains a large amount of glycosinolates that interfere with the synthesis of iodine-containing compounds in the human body. Fortunately, when broccoli is cooked, this property loses its relevance.

And for some, especially sensitive people, when green inflorescences come into contact with the skin, an allergic rash may appear.

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