Broccoli: benefits and harms. How to cook cabbage to preserve its healing properties? This vegetable in dietetics

The ancient Romans were the discoverers of a healing vegetable from the genus cabbage. An annual plant, broccoli, bred by selection from cauliflower, 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. The minimum content of vegetable fats has made broccoli an indispensable product in the diet of people who follow a healthy lifestyle. The dietary vegetable is successfully used for medicinal purposes - it is indispensable for physical recovery after surgery or in severe diseases associated with intestinal pathologies.

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.

Nutritional value of broccoli

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.

1. 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.
2. A (retinoid beta-carotene) - supports healthy vision, improves skin metabolism, a natural antioxidant.
3. PP (nicotine) - stimulates the redox reaction, forms additional enzymes, accelerates the carbohydrate metabolism of a living cell.
4. K (fat-soluble) - synthesizes protein metabolism, provides regulation of the blood coagulation index.
5. E (tocol derivatives) is a powerful antioxidant that prevents the development of signs of aging in the body.
6. U (methylmethionine) - normalizes acidity, is active against the formation of ulcerative pathologies.
7. 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 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:

1. To strengthen the immune defense, increase the level of resistance to diseases of viral or infectious etiology.
2. In order to prevent the possible development of complications of the pathology of the gastrointestinal tract.
3. As a prevention of diabetes mellitus, as well as in dietary nutrition to normalize insulin during remission.
4. As a means of preventing the development of complications of oncological diseases.
5. 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.

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:

1. If there is an individual intolerance to the product or an allergy diagnosed in the patient.
2. 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.

It is not worth re-freezing the vegetable - cabbage loses most of its nutrients and becomes very soft. In this state, it is tasteless and has no healing qualities.

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.

Video: the beneficial properties of broccoli for the body

A green plant called broccoli is famous for its beneficial properties. Today, cabbage can be found on the shelves of most stores. However, many housewives are in no hurry to use the product when cooking. You can evaluate all the qualities of the famous vegetable by understanding its health benefits and harms, methods of application.

What is broccoli

Many have seen this beautiful green plant in stores more than once, resembling a lush flower bouquet. This vegetable is broccoli. It can be grown in almost any area, but the climate of Spain, Italy, and France is considered the best. 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, added 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 - the benefits and harms, you need to learn about the substances that are contained in the plant. It has a large number of various microelements, vitamins, macroelements. The chemical composition of broccoli is presented:

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

Broccoli - calories

The energy value indicator 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 value 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 important substances for the body by eating 100 g of cabbage. These elements are accumulators of energy, which helps to regulate our life. The plant contains:

• proteins - 2.8 g (3.41% of the required norm 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 requirement).

Can You Eat Raw Broccoli?

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 the question of whether it is possible to eat raw broccoli. Some experts argue that during heat treatment, the plant loses more than half of its beneficial properties, while others believe that properly processed or blanched cabbage is more beneficial.

There are a huge number of recipes for dishes, among the ingredients of which are fresh green cabbage. In Europe and America, broccoli is often eaten raw and made into a salad. For those who want to lose weight and watch calories, it is recommended to blanch cabbage. To do this, simply place the sprouts 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 perfectly digestible and contains many vitamins.

Broccoli - useful properties

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

• contains antioxidants of natural origin;
• strengthens the immune system;
• regulates blood sugar;
• improves the condition of the lens and retina of the eyes;
• 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 are:

• Positive effect on the condition of the skin. By eating broccoli daily, you prolong youth. It is useful to use a medicinal plant for masks, because it has a lot of vitamins.
• Vitamin oil from a vegetable is used for hair and nails, helping to strengthen their structure and eliminate brittleness.
• Use in dietary nutrition. 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 against cellulite. Useful properties of broccoli contribute to the production of bile. 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. Inflorescences contain antioxidants that can fight this problem.
• The nutrient-rich formula will benefit hair and nails.
• The content of indoles maintains hormonal balance.

Benefits of broccoli for children

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

Benefits of broccoli for men

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

Broccoli for gastritis

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

Broccoli during pregnancy

The period of bearing a child for a woman is associated with the need to increase immunity. The content of folic acid prevents the development of fetal pathologies, promotes cell renewal. Broccoli for pregnant women allows you not to take additional medicines to replenish selenium, retinol and calcium - the vegetable contains them in excess. Cabbage is also beneficial in planning a child, preparing a woman's body for a future pregnancy.

Broccoli for weight loss

The use of broccoli for weight loss helps to saturate the body and promotes weight loss. In this case, a person receives all the substances necessary for normal life. Among those who study the issues of weight loss, want to weigh less, a diet based on broccoli is popular. This vegetable is one of the most low-calorie, contains a large amount of fiber and helps reduce appetite. And the hormone serotonin improves mood and general condition of the body, fights depression.

Broccoli - contraindications

Like any food product, this type of cabbage can be harmful. There are such contraindications for broccoli:

• ailments of the pancreas, having an acute or chronic form;
• increased acidity;
• individual intolerance.

In the presence of at least one of these contraindications, you can simply replace the cabbage variety with white or cauliflower.

Video: broccoli cabbage - useful properties and contraindications

A close relative of cauliflower - broccoli not very long ago appeared on the vegetable counters of our country. Although in Europe this vegetable has long been very popular, especially in Italy, Spain and the UK. This dietary low-calorie product, cute in appearance, is highly valued for its beneficial properties. Therefore, lovers of broccoli dishes are people who want to be healthy and maintain a slim figure.

This type of cabbage is good in any form - it can be stewed, fried, baked and boiled. But fresh vegetable salads with the addition of broccoli and its freshly squeezed juice are especially useful.

What vitamins does broccoli cabbage contain, what are the benefits and harms to the health of the body from it, how to cook it correctly? Let's talk about it today. You will learn why nutritionists recommend including it in the diet more often, and together we will prepare a couple of delicious, healthy dishes from it:

Broccoli - the benefits and harm to the body

The benefits of broccoli

The benefits of this type of cabbage are due to its composition. Broccoli contains a wide variety of nutrients. There are vitamins there: C, PP, most of the B vitamins. There are vitamins E, K, U. In terms of the content of beta-carotene, which is very necessary for the body, it surpasses other vegetables where it is contained.

According to the composition of minerals - potassium, calcium, sodium, iron and phosphorus, broccoli is far ahead of its relative cauliflower. It also contains selenium, magnesium and zinc.

It contains dietary fiber, saccharides, acids, and other biologically active substances that help keep the body healthy and reduce the risk of many diseases.

For example, chlorophyll, which is an important component of this cabbage, improves blood composition - it increases hemoglobin.

Broccoli contains a complex of substances necessary for the normal functioning of the heart, the functioning of the nervous system. Therefore, people with heart disease, neurological problems, it is necessary to increase its consumption.

Soft inflorescences (heads) of this type of cabbage are useful to include in the diet of people weakened by the disease, as well as those who are recovering after treatment. Cabbage is useful for the elderly, pregnant women, nursing mothers. Doctors recommend introducing it as complementary foods to babies from 7-8 months.

This is an indispensable product for anyone who is struggling with excess weight and dieting. After all, for 100 g of the product there are only not full 30 kcal.

This type of cabbage contains kaempferol, which prevents the development of allergies, effectively combats its symptoms, reducing the negative impact of allergens on the body. Well, substances such as lutein and zeaxanthin improve vision, reduce the risk of developing eye diseases.

Sulforaphane, which also contains broccoli, prevents the development of microorganisms that cause gastritis and peptic ulcers. Magnesium improves heart function, improves digestion. The presence of natural, soft fiber contributes to the effective cleansing of the intestines from toxins. Thanks to choline and methonine, regular consumption of this cabbage helps lower cholesterol levels (distinguish), eliminates excess fats, and activates bile secretion.

Doctors have identified another very important property of the vegetable: the presence of sulforaphane in broccoli makes it a valuable prophylactic against certain types of cancer, since sulforaphane prevents the development of cancer cells.

Broccoli: how to cook broccoli correctly?

During heat treatment, more nutrients are destroyed. To preserve them, if possible, cook broccoli for no more than 5-7 minutes. If the product is frozen, then 10-12 minutes. After that, sprouts serve as a side dish for meat or fish dishes.

However, to reap the maximum health benefits, consume it raw or stewed as an ingredient in vegetable salads. As a dressing, use sour cream, olive oil, lemon juice or soy sauce.

Let's look at a very simple recipe for a very tasty, healthy salad that can be used as a side dish for meat, or as an independent dish:

Broccoli salad with garlic

Prepare the products: 6 inflorescences (heads), 1-2 small cloves of garlic, a little sunflower oil, and preferably olive oil. You also need 1 tsp of 5% wine vinegar (necessarily white), 0.5 tsp of non-bitter granular mustard, parsley, salt,.

How to cook:

Boil young inflorescences for 3-4 minutes, then discard in a colander. Let the water drain completely and let the cabbage cool well. Pass the garlic through the garlic press. Mix the porridge with salt. If desired, add some ground pepper. Dilute the garlic gruel with a little vegetable oil, add vinegar, put mustard. Mix well.

Transfer the broccoli heads to a salad bowl, pour over the garlic dressing, mix gently. Refrigerate for 2-3 hours.
Now we need which, not so long ago was the topic of our conversation. So, sprinkle the finished salad with finely chopped greens and serve.

Vitamin cocktail

From fresh cabbage inflorescences, you can make a wonderful vitamin drink - a great addition to breakfast. To improve the taste, we added apple juice as a component:

To prepare two servings you will need: 6 fresh cabbages, 2 apples, 2 carrots.

Peel and wash vegetables under running water. Remove the cores from the apples with seeds. Cut everything into pieces. Grind broccoli with a blender. Transfer the puree to a pitcher.

Separately, using a juicer, squeeze the juice from chopped apples and carrots. Pour the juices into the broccoli puree, mix everything well. Pour into glasses and garnish with fresh mint leaves. The drink should be drunk immediately after preparation. During storage, it loses its useful properties.

To whom can broccoli be dangerous, what is the harm to the body from cabbage?

In general, broccoli has practically no contraindications. This vegetable is a dietary product and is useful at any age. The only prohibition for use is the available one. Such people, of course, should not use it.

For everyone else, it will bring undeniable benefits, as it helps to maintain the body in a healthy state. Of course, there is no need to eat only broccoli. It is enough to include it in your menu 2-3 times a week. Be healthy!

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The surrounding nature is unusually rich in valuable products, one of them is broccoli, a tasty and healthy cabbage that comes from the Mediterranean, where it was bred by selection. The plant is similar in shape to the beloved cauliflower, but the flower head, which grows from a thick stem, is usually dark green in color, sometimes with a purple tint. Broccoli can be eaten raw or cooked, but it contains more beneficial nutrients and vitamins when raw. Women should not ignore broccoli, as it contains huge benefits for health, skin and hair beauty.

Broccoli - tasty and healthy, its features

For centuries, dishes were cooked from this cabbage mainly only in Italy, and now it is cooked almost all over the world, using it in various national cuisines, taking into account all its natural virtues:

1. Highly nutritious

Broccoli is a wonderful source of fiber, vitamins and minerals, among them - potassium, magnesium, manganese, which are so necessary for the body to maintain health. This is especially important for the nutrition of pregnant women, as the developing fetus needs a balanced mix of beneficial nutrients. One cup of broccoli a day is enough for

2. Beneficial effect on the circulatory system and heart function

Broccoli is one of the best foods that help the heart be healthy, because the beneficial substances - potassium, calcium, magnesium, omega-3 fatty acids contained in it, regulate blood pressure, lower blood pressure. Broccoli protects blood vessels from damage, normalizes blood flow, which directly protects the body from strokes and heart attacks. The iron and folic acid contained in it act prophylactically against anemia.

3. Protects the body from the development of cancer

Research scientists have found that the use of broccoli contributes to the excretion of estrogen from the body, causing the development of cancer. Broccoli is especially effective in preventing breast and uterine cancer.

4. It has a positive effect on the state of the nervous system

For the normal functioning of the nervous system, the body needs potassium, which is contained in sufficient quantities in broccoli. It provides protection from stress, and also helps the normal functioning of the brain.

5. Promotes weight loss and slimming

For those who want to lose weight, broccoli is one of the best foods. Sufficient fiber content ensures a highly productive work of the digestive system, maintaining blood sugar levels, and preventing constipation. The presence of glucoraphanin in the composition of a healthy vegetable enhances the processes of detoxification of the body, removing toxins and toxins.

6. Strengthens the skeletal system

Broccoli is an excellent source of calcium, providing more than the amount found in dairy products. It helps women overcome osteoporosis, which is especially common after pregnancy and later in life. The lack of his women is usually covered with ready-made calcium preparations. An alternative to these may be to consume enough broccoli daily.

7. Beneficial effect on the retina

Vitamin A, which is part of the green vegetable, protects the retina from excessive absorption of light and ensures eye health. In addition, broccoli prevents the development of cataracts, which develop with age in almost all older people.

8. Provides healthy skin

Broccoli is rich in antioxidants, vitamins A and E. Vitamin E stimulates the production of collagen, thereby maintaining healthy skin, and protects skin cell membranes from ultraviolet and radiation radiation.

9. Promotes regeneration and speedy recovery of the skin epithelium

Broccoli contains a substance called glucoraphanin, which provides the fastest healing of the skin and its renewal. In the process of tightening the damaged areas, the skin epithelium not only regenerates faster, but also acquires a beautiful natural glow.

10. Helps fight aging

You most likely know that vitamin C contains, which actively fight free radicals, thereby preventing age-related changes in the skin structure. It is free radicals that are responsible for the problems that occur with age on our skin and are to blame for accelerating skin aging. By blocking, vitamin C prevents the appearance of fine and deep wrinkles, age spots. In addition, broccoli contains beta-carotene, vitamin E and B-complex vitamins, which help to naturally rejuvenate the skin and give it a healthy and fresh look.

11. Protects the body from ultraviolet radiation

This cruciferous vegetarian vegetable protects the skin from UV radiation better than sunscreen. This can be explained by the fact that sunscreens simply absorb the sun's rays, thereby preventing them from penetrating deep into the skin, and when eating broccoli, a kind of matrix of protective enzymes is formed in the skin cells, protecting it from the aggressiveness of the sun. Under the skin, the substance sulforaphane appears, reducing its redness and inflammation caused by the action of ultraviolet rays. Therefore, daily use of broccoli during the holiday period, especially while on the beach, is no less useful than using protective creams from sun exposure.

12. Protects the Body from Skin Cancer

Scientists have proven that sunburn not only causes reddening of the skin and changes in the structure of the skin layer, but can also cause cancer. Sulforaphane significantly reduces the risk of developing skin cancer.

13. Strengthens the immune system of the skin

Broccoli is useful for women to maintain beauty:

1. For hair health

For hair to be healthy and strong, hair follicles must receive daily a certain amount of vital substances, primarily vitamins A, C, E, B5, B12, iron, niacin, zinc, sulfur, silicon dioxide and germanium. These substances, found mainly in dark green vegetables, including broccoli, are super nourishing for hair, strengthening it from the very roots.

2. For hair growth

3. To strengthen hair follicles

Broccoli is especially good for skin and hair. This is a natural product containing a whole range of beneficial nutrients, including vitamins C and B6, which make hair strong and silky from the very roots, helping to straighten it.

4. Against hair loss

The antioxidants found in broccoli help block free radicals and promote the growth of healthy cells, thereby making hair healthy and strong. Vitamins C and B group help relieve stress that causes hair loss, maintain a normal psychological state and physical health, which in turn affects the health of the hair. In addition, broccoli contains powerful substances that significantly reduce the chemical reactions in the body that lead to thinning and hair loss.

5. Provides shine to hair

Broccoli oil contains a unique silicone-like fatty acid composition that is responsible for healthy, natural hair shine. Omega-9 fatty acids keep hair smooth by helping to overcome the effects of harmful detergents and chemicals on hair follicles. In this regard, broccoli is clearly a good competitor to ready-made shampoos and conditioners.

Broccoli is best eaten raw. Most often it is supplemented with salads. You can cook a wide variety of dishes from broccoli, because it can be consumed

• steamed,
• blanched,
• stew,
• baked in the oven
• add to meat, soups, yoghurts, etc.

Broccoli. Where could I buy? Storage

This cabbage can be bought in supermarkets. When choosing, you need to pay attention to the color of the head. It should be dark green or purple. Yellowing flowers indicate that the vegetable is stale and should be avoided.

It is recommended to store broccoli in plastic bags in the refrigerator for up to 10 days. Do not wash before cooling. This will lead to premature deterioration of the product. Blanched broccoli can be stored frozen for up to a year.

Cooked meals stay in the refrigerator for several days.

Tender and crunchy, broccoli florets are extremely nutritious and healthy. Add them to your diet, make a choice towards broccoli - tasty and healthy, towards natural health and natural beauty. Be joyful, happy and kind to each other!

Today we will talk about the most useful representative of the cabbage family: broccoli. Useful properties and contraindications, how to cook in order to better preserve vitamins.

That vegetables are the best food available to us is not news. However, we continue to rank them second, and even third, on our grocery lists, while stubbornly claiming that we want to be healthy, beautiful and happy. This is wrong, but vegetables can and should be cooked deliciously in order to get not only their benefits, but also the pleasure of the process of eating.

About the benefits of broccoli

A close relative of cauliflower, broccoli is ahead of it in almost every way. For example, cauliflower contains virtually no carotene (a form of vitamin A), while a serving of broccoli (150 grams) provides 11% of the daily intake of vitamin for an adult, broccoli also has 2 times more calcium, a third more vitamin C and more proteins.

Broccoli properties:

• If you cook broccoli for a couple, it will help lower cholesterol and promote the excretion of bile;
• Broccoli has a strong cleansing effect. The phytonutrients, antioxidants and fiber that this cabbage is rich in help neutralize and eliminate toxins and cleanse the intestines;
• It is beneficial to eat broccoli while taking vitamin D, as it contains a large amount of vitamins K and A. Their presence is necessary for the metabolization of vitamin D.
• Broccoli is an excellent source of a flavonoid called campferol, which is a unique anti-inflammatory substance and also reduces the negative impact of allergens on the human body;
• Regular consumption of broccoli reduces the risk of atherosclerosis, improves the health and elasticity of blood vessels, improves immunity;
• The lutein and zeaxanthin in broccoli are good for eye health;
• Useful for the prevention of arthrosis.

Broccoli is not by chance one of the most researched vegetables, because the results of many have shown that regular consumption of broccoli increases the body's ability to heal itself and is the prevention of cancer.

Scientists have deduced a link between three processes in the body and the development of malignant tumors. It:

1. Chronic inflammation;
2. Oxidative stress - damage to cells as a result of oxidation;
3. Inadequate detoxification of the body (slagging);

Broccoli in this triangle of problems has a special role, since its properties and substances are able to influence each of them.

Composition of broccoli. One serving of broccoli (150 grams) contains the following vitamins and nutrients:

• Vitamin K - 245% of the daily value;
• Vitamin C - 135%;
• Chromium - 53%;
• Folic acid - 42%;
• Fiber - 21%;
• Pantothenic acid - 19%;
• Vitamin B6 - 18%;
• Vitamin E - 15%;
• Phosphorus - 15%;
• Manganese - 15%;
• Choline - 15%;
• Vitamin B2 - 15%;
• Vitamin A - 13%;
• Potassium - 13%;
• Copper - 11%;
• Vitamin B1 - 8%;
• Omega-3 - 8%;
• Magnesium - 8%;
• Protein - 7%;
• Zinc - 6%;
• Iron - 6%;
• Calcium - 6%;
• Selenium - 5%;
• Vitamin B3 - 5%.

How to choose and store broccoli

The best broccoli has compact inflorescences, with a uniform color, dark green in color, without yellowing. Broccoli keeps well in a regular plastic bag on the bottom shelf of the refrigerator. The storage period should not exceed 10 days.

Broccoli should not be washed before storage. If the kochae has already been divided into florets, it is best to use it within a few days, as the longer the cabbage lies like this, the less vitamin C it will retain.

Are there any contraindications?

Oddly enough, but broccoli is one of those rare foods that have no contraindications, or at least nothing is known about them to science. Broccoli is equally useful for children and the elderly and for pregnant women.

Best Cooking Methods

It is believed that the best way to cook broccoli is to steam it for a few minutes. Thus, vitamins and other useful substances not only remain in place, but some even become larger. So, steamed broccoli is healthier than fresh.

There is nothing strange in this. For example, studies have long proven that there is more vitamin A in boiled carrots than in fresh ones.

Boiled or steamed broccoli is great as a side dish or in warm salads.

• Broccoli and red beet salad

Ingredients: boiled broccoli florets and red beets, lemon juice, vegetable oil, pumpkin and sesame seeds.

Cooking. All you need is to boil the broccoli and beets, cut into small pieces and season with a mixture of oil and lemon juice. Decorate the salad with healthy seeds.

• Green soup with spinach and broccoli

Ingredients for 4 servings: 400 grams of broccoli, vegetable oil, 1 onion, 4 cloves of garlic, a liter of chicken or vegetable broth, 2 bunches of spinach, a spoonful of lemon juice, parsley, salt, pepper.

Cooking: Saute onion and garlic in a saucepan for several minutes, then add broccoli and, stirring constantly, continue for 4-5 minutes. Add broth and spinach, cover and simmer until tender. Next, using a blender, grind all the contents in a saucepan to the consistency of liquid puree. The soup is served with a side dish of garlic fried in olive oil and fresh parsley.

• Omelet with broccoli and onions

For 2 servings you will need: 1 small onion, 200 grams of broccoli, 50 grams of hard cheese, eggs - 4 pcs.

Preparation: Fry a little onion in vegetable oil, add broccoli divided into inflorescences and 2-3 tablespoons of water. Cover and leave for 4-5 minutes, after which you can pour beaten eggs with salt and pepper. Mix everything 1-2 times, then reduce the heat to a minimum, sprinkle with grated cheese and leave for a couple more minutes.

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