Broccoli: health benefits and harms

White cabbage has been grown in garden plots since ancient times, and during the Soviet Union it could be found in every country house. Many gardeners until recently believed that white cabbage is much more useful than their relatives, which turned out to be a mistake, therefore, in recent years, cauliflower and broccoli can be more often found on sites. At the same time, they are constantly confused.

What is broccoli?

This is an annual plant type vegetable of the Cabbage family. It is one of the varieties of garden cabbage. It has a pronounced green color.

Types of Broccoli

There are more than 200 species of asparagus cabbage in the world, but only two varieties are cultivated. The first is Calabrez, it is distinguished by a thick head of cabbage with a round inflorescence, the color of which can be green, white or slightly purple. In America, this species is very popular, which has a conical shape.

The second is more common in Europe, it is called Italian cabbage. Inflorescences of this species grow on thinner stems, which can also be eaten.

What is the difference between broccoli and cauliflower

To answer this question, you need to know about some biological features of both species. It is worth mentioning right away that, unlike white cabbage, both broccoli and cauliflower use inflorescences rather than leaves.

Cauliflower is a plant whose inflorescences are white and may also be slightly yellow. The stem is up to 70 cm long. The shape of the inflorescence is almost round and has a large number of shoots.

Broccoli or asparagus, like cauliflower, is an annual plant that is its subspecies. The inflorescence of broccoli is green, very rarely white, and the bush reaches 1 m in height. The buds are much larger, and the leaves are light green in color, may be slightly darker, depending on the soil and the amount of light.

In addition, the leaves of cauliflower are smaller than broccoli, and more rounded. Broccoli leaves are much deeper, and the length of the stem on which they grow is longer.

Other differences:

1. The main difference between this vegetable and cauliflower is a greater amount of vitamins and nutrients.
2. Cauliflower must be cooked, while broccoli is not needed.
3. Cauliflower is much more difficult to grow. Broccoli can produce several crops.

Composition and calorie content

By the number of vitamins and macronutrients, this miracle vegetable has no equal. As in other types of vegetables, it has a lot of fiber, which is so important for the digestion process and the removal of toxic substances from the body.

Broccoli is a low-calorie, dietary product, like all vegetables. 100 g contains no more than 30 kcal, energy value: proteins - no more than 3 g, fats - almost absent, carbohydrates - no more than 4-5 g, fiber - about 3 g.

Good to know! Doctors and scientists recommend consuming about 200 grams of broccoli daily to prevent a range of dangerous diseases, including cancer. It has long been known for its fat-burning properties, so it must be included in many diets.

Fiber in broccoli is present in the form of soluble and insoluble fibers. To understand how beneficial this is for the body, you need to know what it is, how it affects the health of the stomach.

Insoluble fibers are coarse plant fibers that are not susceptible to gastric juice, such as cellulose. If you put pure cellulose in a glass of water, you can notice with the naked eye that it has increased significantly in volume. What does it mean? First, the stomach sends a signal to the brain that it is full, so you do not want to eat. The second - passing through the gastrointestinal tract, cellulose, like a brush, removes food and fat residues, thereby preventing the accumulation of cholesterol and rid the body of excess calories. In addition, this leads to stimulation of the stomach, and hence to improved digestion.

Soluble fibers are all the same plant fibers, only their action is somewhat different. These include pectin, gum, etc. Soluble fibers do not swell so much and dissolve under the action of gastric juice, saturating the body with energy and nutrients.

That is why all nutritionists unanimously say that fiber is very useful. It normalizes the digestive tract and prevents the occurrence of digestive disorders.

But the benefit of the vegetable is not limited only to fiber, it also has many vitamins, macro- and microelements.

Vitamin C. This vitamin is the most popular, and many doctors and scientists constantly talk about it. They first talked about him after it turned out that he effectively treats scurvy. Subsequent studies have shown that it is a water-soluble vitamin, so it can participate in many processes in the body. In particular, it turned out that it is simply indispensable for the growth and restoration of tissues, it is involved in the absorption of iron by the body, which means that it directly affects blood formation. And most importantly - vitamin C stimulates the immune processes, which helps to more effectively fight the infection. So, 100 g of broccoli contains more than 150% of the daily norm of vitamin C. This is several times higher than in lemon or other citrus.

Vitamin K was discovered by scientists relatively recently, but its role is very important. He is responsible for blood coagulation. If it is not enough in the body, then even the smallest cut or injury can cause serious complications. In addition, recent studies have shown that the effect of this vitamin is not limited to blood coagulation. So, vitamin K takes part in all oxidative processes and promotes the absorption of calcium and vitamin D. It normalizes the work of the liver, kidneys and adrenal glands, as well as the gall bladder. Now attention! 100 g of broccoli contains more than 100% of the daily value.

Vitamins A, B9, B6, etc. are also present in the vegetable.

Macro and microelements

1. Manganese has a positive effect on the human body. It affects the amount of glucose in the blood, improves mental processes and stabilizes the nervous system. Also, this element breaks down and removes cholesterol from the body, prevents the development of diabetes, normalizes the pancreas, and prevents the formation of plaque cholesterol.
2. Potassium. This is the third most abundant element in the human body. From this we can conclude how important it is for its normal operation. Together with sodium, it regulates the water balance in the body, which is very important. It is also an electrolyte for conducting electrical signals in the human body, thereby affecting the functioning of the brain and nervous system.

In addition, broccoli is rich in phosphorus, calcium, etc.

The presence of so many vitamins and minerals makes broccoli a valuable nutritious product.For example, 100 g of cabbage contains as much calcium as in one glass of homemade milk.

By regularly eating this vegetable, you can prevent the occurrence of diabetes mellitus, improve the functioning of the cardiovascular system, gastrointestinal tract, liver and kidneys.

What is useful broccoli

For women

For the female body, broccoli is a real storehouse of necessary and useful substances. Even with just one serving a day, you can improve your health and maintain your beauty.

1. Youth and beauty. Broccoli contains potassium, iron and vitamin C, which contributes not only to comprehensive health, but also provides beautiful and supple skin, hair and nail growth.
2. Immunity. This cabbage contains just a huge amount of vitamin C, so everyone understands how healthy the vegetable is. If you drink one glass of juice from broccoli a day, you can forget, in principle, what is flu and SARS.
3. Nervous system. Most of the fairer sex, like no other, are familiar with stressful situations. Broccoli is the best antidepressant, it helps to overcome feelings of anxiety and has a positive effect on the functioning of the nervous system as a whole.
4. Reducing the risk of pathologies. Also, regular use of a vegetable reduces the risk of cancer of the breast and genitals.

For men

In addition to the main beneficial properties, broccoli is important for the male body in its own way. So, the presence of potassium is especially important during prolonged physical exertion. It also helps to improve the functioning of the cardiovascular system and to prevent the development of diseases associated with it.

Other effects of broccoli on the male body:

• prevention of prostate cancer;
• accelerated healing of injuries and cuts, even severe ones;
• improved sperm quality;
• increasing the strength of bone and cartilage;
• potency improvement.

During pregnancy

When pregnant, broccoli is just a miracle vegetable. During this period, a woman needs a lot of nutrients and vitamins, because what the expectant mother eats affects the health of the unborn child. In this case, broccoli will provide a full range of nutrients and minerals:

1. There are practically no fats in broccoli, which will positively affect the health of both the pregnant woman and the fetus.
2. Due to the presence of fiber, broccoli is able to remove toxins from the body, which is extremely important at some stages of pregnancy.
3. The vegetable counteracts viruses, therefore it is considered a natural antibiotic, the use of which does not bring dangerous consequences.
4. There are many times more vitamins in its composition than in any product or pharmacy vitamin complex.
5. Vitamin B9 promotes proper fetal development throughout pregnancy.
6. Broccoli is not an allergen, so you can eat it constantly.

An important point - cabbage has a mild laxative effect, without causing side effects dangerous to the health of the pregnant woman and the fetus.

When breastfeeding

The diet of a nursing mother is very important, since breast milk protects the baby in the first months of life. In this case, broccoli is just an excellent vegetable, it is impossible to replace it with any analogue that would contain such an amount of nutrients and vitamins. Features of broccoli in this period are the ability to remove toxins from the mother's body and the hypoallergenicity of the product.

For kids

Broccoli can be introduced into the diet of a child at an early age, the danger is only individual intolerance. Only 50 g per day of miracle cabbage will give the baby all the necessary vitamins and minerals.

Benefit:

1. Improving the quality of sleep.
2. Increased attention and concentration.
3. Improving endurance and reducing the impact of stressful situations.
4. Prevention of ulcers and gastritis.
5. Improving digestion. A vegetable is indispensable for being overweight, it will reduce appetite and improve digestion, so the child will lose excess pounds without resorting to special physical exercises.

When losing weight

With weight loss and body shaping, you can hardly find a better vegetable than broccoli. After all, its energy value is extremely small, in addition, it contains fiber. A feature of fiber is that when it enters the stomach, it completely suppresses the feeling of hunger and at the same time removes food debris that leads to the formation of excess weight.

Modern nutritionists often include it in various diets, since vitamins and minerals in its composition are needed with limited nutrition. Therefore, broccoli not only helps to significantly reduce weight, it also normalizes digestion and saturates the body with all the necessary vitamins and substances.

Broccoli oil: properties and applications

Broccoli oil is made from seeds. Its color ranges from yellow to green. That is, the shade may be different depending on the party and conditions. The oil has a specific smell, which disappears quite quickly.

Many women do not even suspect that regular seed broccoli oil can easily replace expensive cosmetics.

Benefits:

• has a unique light texture;
• quickly penetrates deep into the skin and hair;
• rich in vitamin A;
• produces collagen;
• stimulates the growth of skin cells and accelerates the renewal process.

Broccoli oil is a unique cosmetic product that forms a kind of film on the skin and hair, giving them a natural glow.

Useful properties of broccoli juice

Unfortunately, during heat treatment, most nutrients and vitamins break down, so some vegetables are recommended not to be exposed to it. However, there is a danger of poisoning with pesticides that process vegetables.

One of the great qualities of broccoli is that pesticides simply do not “take root” on leaves, stems and inflorescences. Therefore, you can use it in its raw form and in the form of juice, without any fear for your health. In addition, all vitamins and substances are stored in it.

In addition, broccoli juice includes:

1. Chlorophyll, which improves blood and is involved in the formation of hemoglobin.
2. Amino acids directly involved in the construction of protein cells.

Broccoli cabbage in medicine

With diabetes

This severe illness is associated with an increased amount of glucose in the blood, which causes great harm to the cardiovascular system. However, recent studies have shown that these processes are completely reversible. So, British scientists during the experiments proved that regular consumption of broccoli in food will significantly reduce the effect of glucose on blood vessels and its amount in the blood. The thing is that the vegetable in its composition has such a substance as sulforaphane. It is able to reduce glucose by 10%, which is especially important for patients suffering from a disease of the second degree.

Broccoli is not only suitable for diet, but is, in fact, a drug in this case. It is important to note that cauliflower has the same effect, but broccoli is the undisputed leader.

Important: The glycemic index of broccoli is 15 units.

With pancreatitis

Pancreatitis is a serious illness in which both the course of treatment and the adherence to a strict diet are important. Broccoli in this respect is not equal, because it contains a lot of nutrients and vitamins, which are so necessary for the body.

With pancreatitis, chlorophyll and high-quality vegetable proteins are of particular value. However, the vegetable can cause bloating, diarrhea and colic, which is due to the fact that it contains a large amount of fiber. Therefore, it should be introduced into the diet gradually. The daily norm in both the acute phase and in the stage of remission of the disease should not exceed 200 g per day.

In the acute phase, broccoli is best consumed in the form of pasta, soups, mashed potatoes. In the remission stage, it can be baked and fried.

With gastritis

Scientists have long identified the cause of gastritis, but nevertheless there are no fewer patients. In addition to appropriate treatment, the patient is prescribed a special diet: white cabbage should be completely excluded from the diet.However, broccoli is not only possible, but also healthy to eat. Within a few days, the patient will notice an improvement.

Since the vegetable contains a large amount of fiber, it is not recommended to use it in its raw form - this can lead to vomiting and nausea. Broccoli must be cooked and stewed. Also, do not use it with high acidity.

For the intestines

As mentioned earlier, the value of broccoli lies in the large amount of insoluble dietary fiber in its composition. The fibers swell in the stomach and, passing throughout the digestive tract, act like a sponge, removing food debris and toxins. This effect improves peristalsis and motility of the stomach.

For constipation

Constipation occurs when you consume foods that are easily absorbed in the body, which can not be said about broccoli, which contains just a huge amount of fiber. The coarser the food, the less likely it is that constipation will occur. Due to the fact that broccoli in its composition has both insoluble dietary fiber and soluble fiber, it has a beneficial effect on the gastrointestinal tract: improves motility, peristalsis and thus prevents the occurrence of constipation. In addition, if this has already happened, the vegetable can be used as a mild laxative, which is extremely important.

With gout

Gout is a disease caused by the accumulation of uric acid salts in the joints. Therefore, in the treatment it is extremely important to adhere to a certain diet, which will help overcome the ailment. As for broccoli, it has 4 times less purine than cauliflower. This substance is the result of the deposition of uric acid salts. A vegetable not only removes toxins from the body, but also uric acid along with its salts, therefore, its use will not only be appropriate, but also necessary.

With colitis

With colitis or Crohn's disease, the patient has a constant inflammation in the stomach. There is a real battleground between the immune system and bacteria. A recent discovery made by a group of Swedish scientists showed that eating broccoli helps treat the disease. Broccoli, due to the presence of vitamins and minerals, increases the protective ability of the immune system, and dietary fiber removes not only toxins from the body, but also pathogenic bacteria.

For the liver

The beneficial properties of broccoli have been known for a long time, but the vegetable does not cease to amaze. So, recent experiments by American scientists have proven that broccoli can prevent the formation of fat in the liver and the onset of cancer. The fact is that with the regular use of junk food in the liver, fat begins to be deposited, and the number of cancer nodules is steadily increasing.

Scientists began to gradually introduce broccoli into the diet of mice, and as it turned out, the amount of fat deposits and cancerous nodules decreased. Similar processes occur in the human body, therefore, with liver diseases, it is necessary to include this vegetable in the diet.

With hemorrhoids

The occurrence of hemorrhoids is mainly associated with malnutrition and lack of exercise. Anyone who suffers from this ailment will say that getting rid of it is quite problematic. First of all, it is necessary to balance nutrition and eat foods that contain a lot of fiber.

For the prevention and treatment of hemorrhoids broccoli is suitable like no other product. The content of dietary fiber in a vegetable is simply huge. In addition, the use of broccoli prevents constipation, and vitamins and minerals contribute to the normalization of the circulatory system. Based on this, we can safely conclude that this vegetable will be an excellent ally in the fight against this insidious disease.

With cholecystitis

The modern rhythm of life has a significant impact on the life of any person. Factors such as stress and poor nutrition lead to disruption of the digestive system, for example, cholecystitis.To overcome it, one should adhere not only to the course of treatment, but, as in the case of pancreatitis and gastritis, a strict diet.

With cholecystitis, it is strictly forbidden to use white and cauliflower, as they affect the exchange of bile. However, an exception can be made for broccoli. In small quantities, this cabbage has a positive effect on the digestive tract and pancreas. But before including it in the diet, it is necessary to consult with your doctor.

Broccoli in cosmetology

For face

Broccoli is not only an ally in the struggle for the health of the body, it contains amino acids that together create a protective barrier to the skin, hair and nails. Using this cabbage for food improves the condition of the skin and hair, but face masks can also be made from it. Such funds can effectively protect the skin from the negative effects of UV rays, make it elastic, beautiful, relieve swelling, irritation and redness.

In addition, it contains collagen, which has a lifting effect and fights against premature skin aging.

A simple recipe for a broccoli anti-aging facial mask
For cooking, you will need broccoli, orange and avocado.

Boil the broccoli, and then gently knead until gruel. Then in 3 tbsp. pulp of broccoli add 1 tbsp. avocado pulp and juice of 1 orange. Grind the resulting mixture and mix in a blender. The mask must be applied to clean skin and allowed to act for 20 minutes, then rinse with cold water. With regular use of this tool after a few procedures, the face will become noticeably younger.

For hair

Broccoli contains many useful substances for hair growth and health: vitamin A and E, ascorbic acid. Mostly used oil, which prevents the ends from being cut, straightens the hair and makes them smooth and silky. In addition, it contains fatty acids, which contribute to abundant hair growth and provide a strong structure.

Oil can be applied both to the hair roots and ends for 30-60 minutes. To enhance the action, the composition is left overnight.

Harm and contraindications

A vegetable can be harmful in such cases:

1. When frying, the carcinogens secreted by the oil accumulate, so you should not add a lot of oil when cooking.
2. It is not recommended to eat a vegetable with high acidity and gastritis, it can provoke a deterioration.
3. Damage can be caused if the broccoli is not properly stored.

Could there be an allergy to broccoli

As for allergies, the vegetable is hypoallergenic; it cannot cause an attack or cause an allergic reaction. However, in rare cases, individual intolerance to broccoli is possible, when a person may begin nausea or bloating.

How to choose and store broccoli

Although fresh broccoli is sold from early spring until late autumn, the most delicious is the one that was harvested during the cold season. It is distinguished by tenderness, juiciness and excellent taste.

How to choose broccoli:

1. Inflorescences of the vegetable should be saturated green or with a slight purple hue, which will turn green after cooking.
2. If you need to find a vegetable with the largest amount of beta-carotene, you should pay attention to the fact that the top of the inflorescence is slightly darker than the rest.
3. If the inflorescence has yellow impregnations, this means that the vegetable is slightly overripe, to acquire it or not is everyone's business.
4. If the inflorescence is saturated yellow, then you should refuse to buy, as this indicates that the vegetable is overripe and it is not recommended to eat it.
5. It is also worth paying attention to the elasticity of inflorescences and petioles - the harder they are, the better.

Before cooking, it is important to properly wash broccoli. If you are sure that the vegetable was grown in good conditions, then you can simply rinse it under running water. Otherwise, broccoli should be soaked in cold water for 20 minutes.

You can store cabbage in the refrigerator for several days. To do this, just place it in a plastic bag and make several holes in it for air to enter.

Is it possible to freeze

Broccoli can be frozen very easily at home. In this state, it can be stored for up to six months without losing its useful properties.

Before freezing, broccoli should be thoroughly washed and divided into small parts. First, they need to be immersed in boiling water for 5 minutes, then removed and placed in ice water, dried and put into a container for freezing.

How to cook broccoli deliciously: recipes

Boiled

Cooking broccoli is very simple. To do this, thoroughly rinse the cabbage and disassemble for inflorescences. Boil water, add salt to taste and cook cabbage until cooked for about 7 minutes.

In this form, broccoli can be served as a side dish, seasoned with olive oil or sprinkled with grated cheese. If we talk about taste, then someone likes it, someone does not, but as for satiety, even a small piece can satisfy your hunger.

Braised

Stewing broccoli is as easy as boiling. To do this, you need 0.5 kg of broccoli, half a glass of sour cream and salt to taste. Serving stewed cabbage is recommended as a side dish, for example, with meat.

First you need to disassemble the washed cabbage for inflorescences, put on speed and add a little water, not more than 100 ml, simmer for about 5 minutes on low heat. After that add sour cream and salt. If it seems that there is a lot of moisture, then just do not close the container with a lid and allow the excess to evaporate.

When stewing broccoli, the main thing is not to let it become a "porridge"; therefore, it is important to follow the cooking and observe the exact time.

Baked Broccoli

To bake broccoli in the oven, you will need garlic, olive oil and spices. First you need to preheat the oven to 200 ° C. Then chop the broccoli and garlic, and mix with spices. Lubricate the pan with oil and spread the ingredients evenly on its surface. Bake until brown. Before serving, you can sprinkle with cheese.

Fried

For cooking you will need:

• Broccoli.
• Breadcrumbs.
• Egg.
• Spices, salt to taste.

How to cook:

1. First, wash the cabbage well and divide into inflorescences.
2. Boil broccoli in salted water until almost done.
3. Heat the pan, oil can be used vegetable or olive.
4. Dip the broccoli first in the egg and then in the breadcrumbs.
5. Fry.

You can serve fried broccoli as an independent dish, or as a side dish.

Steamed broccoli

You can cook broccoli steamed without a double boiler. To do this, cut and washed cabbage must be placed in a microwave oven and cover, but not tight, so that moisture can freely come out.

Since the power of microwave ovens is different, it is necessary to periodically check the readiness, however, the process takes no more than 2 minutes. You need to cook until the cabbage is soft, but retains elasticity. Once ready, it can be seasoned with salt and spices, served as a separate dish or side dish.

How to Make Broccoli Puree Soup

To make mashed soup with broccoli croutons, you will need:

• Broccoli cabbage - 0.5 kg.
• Onion - 1 head.
• Potatoes - 2 pcs., But more or less is possible, depends on individual preferences.
• Baguette.
• Spices to taste and cream.

How to cook:

1. Wash broccoli first and take apart for inflorescences. You can also put them in salted water to get rid of caterpillars and other insects.
2. Then cut the broccoli and potatoes into small pieces, pour 1 liter of water and put on medium heat, cook for 10 minutes.
3. Fry the onion until golden brown in butter.
4. After that, add it to broccoli and potatoes, mashed with a blender.
5. To prepare croutons, cut the baguette into slices and fry in butter.
6. Before serving, add a little cream.

How to Pickle Broccoli

To pickle cabbage, you will need:

• Broccoli.
• Vinegar.
• Salt, spices.
• Sunflower oil.
• Garlic.

How to pickle:

1. To begin with, thoroughly rinse 500 g of cabbage and take it apart for inflorescences.
2. Pour broccoli with hot (not boiling water) water and let stand for about 5 minutes.
3. Then drain the water.
4. Cook the marinade. To do this, mix 750 ml of water, black pepper, 100 ml of sunflower oil, bay leaf, 2 tbsp. Sahara. Put the mixture on the fire and bring to a boil, cook for 5 minutes. At the end add vinegar (100 ml) and garlic.
5. Pour the cabbage with hot marinade, cool to room temperature and refrigerate for a day.

How to eat broccoli

How much can you eat per day

You can eat broccoli without restrictions, but the vegetable is very nutritious, so it is unlikely to be able to eat more than 300 g. To get all the necessary vitamins and minerals, it is enough to eat at least 50 g per day.

Is it possible to eat raw broccoli

With heat treatment, many of the beneficial properties of fruits and vegetables disappear, and broccoli is no exception. In raw form, this cabbage can and should be eaten, so the vegetable retains all its useful properties.

Fresh cabbage can make juices and smoothies, make salads and use as a side dish. Broccoli goes well with mayonnaise, olive oil, radishes, cucumbers and tomatoes.

Is it possible to eat yellowed

As mentioned earlier, yellowed broccoli is the result of the overripe vegetable. However, sometimes this is a consequence of improper storage, freezing or the presence of a large amount of nitrogen in the soil. You can eat such a vegetable, but some vitamins will not be present in it. Broccoli will also taste completely different.

Is it possible to eat a broccoli stump

Broccoli stalks or stalks, like leaves, can be eaten. So, usually they are covered with a film, which must be removed before cooking.

Stalks can be used for baking and cooking salads. In the latter case, they must first be placed in hot water for several minutes, so that they become softer.

Can I eat broccoli at night?

Cabbage itself is very low-calorie, so mono dishes can be consumed at any time and in any form, without fear of the consequences of being overweight.

Can I give broccoli cabbage to animals?

Broccoli is not a food for animals in their natural habitat, but this does not mean at all that it is forbidden to give it for food.

If a pet, whether it is a cat or a dog, eats broccoli, then it must be included in the diet of the animal. This is especially necessary if the animal eats only natural food. The beneficial elements and vitamins found in broccoli will only have a positive effect on the pet. There are no restrictions.

Interesting Broccoli Facts

1. In the USA, broccoli is consumed the most - more than 70 thousand tons per year.
2. The largest supplier of miracle cabbage in the world is China.
3. In the US, broccoli participated in a political race. Bush Sr. simply hated this vegetable and completely forbade the preparation of dishes from it. Hillary Clinton during her husband’s election campaign was photographed more than once with a bouquet in which such cabbage was present.
4. A vegetable helps in the fight against cancer.
5. Broccoli contains all the vitamins that a person needs.

Photo of broccoli cabbage