Broccoli: composition, useful properties and recipes for cooking

White cabbage has been grown in garden plots since ancient times, and in Soviet times it could be found in every dacha. Many gardeners until recently believed that the white cabbage is much healthier than its congeners, which turned out to be a delusion, so in recent years at the sites it is increasingly possible to meet cauliflower and broccoli. At the same time they are constantly confused.

What is broccoli?

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

Types of broccoli

There are over 200 species of asparagus cabbage in the world, but only two varieties are cultivated. The first is Calabrese, it features a thick 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 cone-shaped shape.

The second is more common in Europe and is called Italian cabbage. The inflorescences in 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 of the biological characteristics of both species. It is worth stating at once that, unlike white cabbage, both broccoli and cauliflower are eaten with their inflorescences, not their 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 cabbage, like cauliflower, is an annual plant that is a subspecies of it. 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 a little darker, which depends on the soil and the amount of light.

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

Other differences:

1. The main difference between this vegetable and cauliflower is more vitamins and nutrients.
2. Cauliflower must be cooked, whereas broccoli does not need to be.
3. Cauliflower is much more difficult to grow. Broccoli can produce several harvests.

Composition and calories

In terms of vitamins and macronutrients, this wonder vegetable has no equal. Like other types of vegetables, it is very high in fiber, which is so important for the digestive process and the removal of toxic substances from the body.

Broccoli is a low-calorie, dietary product, like all vegetables. In 100 grams there are not more than 30 kcal, energy content: protein - not more than 3 grams, fat - almost none, carbohydrates - not more than 4-5 grams, fiber - about 3 grams.

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

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

Insoluble fibers are coarse plant fibers that are not affected by gastric juice, such as cellulose. If you put pure cellulose in a glass of water, you can see with the naked eye that it has greatly increased in volume. What does this mean? The first is that the stomach sends a signal to the brain that it is full, so you don't want to eat. Second - passing through the gastrointestinal tract, cellulose, like a brush, removes the remains of food and fat, thus not allowing cholesterol to accumulate and rid the body of extra calories. In addition, it leads to the stimulation of the stomach, which means better digestion.

Soluble fiber is the same as plant fiber, only their effect is slightly different. These include pectin, gum, etc. Soluble fibers do not swell as much and dissolve under the influence of gastric juice, saturating the body with energy and nutrients.

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

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

Vitamin C. This vitamin is the most popular, and it is constantly talked about by many doctors and scientists. It was first talked about after it was found to be an effective treatment for 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 was found that it is indispensable for growth and tissue repair, participates in the absorption of iron by the body, and thus directly affects hematopoiesis. And most importantly, vitamin C stimulates immune processes, which helps to fight infection more effectively. So, 100 grams of broccoli contains more than 150% of the daily norm of vitamin C. That's several times higher than in a lemon or other citrus fruit.

Vitamin K was discovered by scientists relatively recently, but its role is very important. It is responsible for blood clotting. If there is not enough of it in the body, even the smallest cut or injury can cause serious complications. In addition, recent studies have shown that the action of this vitamin is not limited to blood clotting. For example, vitamin K is involved in all oxidative processes and promotes the absorption of calcium and vitamin D. It normalizes the liver, kidneys, and adrenal glands, as well as the gallbladder. Now watch out! 100 grams of broccoli contains more than 100% of the daily allowance.

The vegetable also contains vitamins A, B9, B6, etc.

Macronutrients and trace elements

1. Manganese has a positive effect on the human body. It affects the amount of glucose in the blood, improves thinking processes and stabilizes the nervous system. It also breaks down and removes cholesterol from the body, prevents the development of diabetes, normalizes the function of the pancreas, and prevents the formation of cholesterol plaques.
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 functioning. Together with sodium it regulates water balance in the body, which is very important. It is also an electrolyte for conducting electrical signals in the human body, thus 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 food. For example, 100 grams of cabbage contains as much calcium as one glass of homemade milk.

Regularly eating this vegetable, you can prevent the occurrence of diabetes, improve the cardiovascular system, gastrointestinal tract, liver and kidney function.

What is broccoli good for?

For women

For the female body, broccoli is a real treasure trove of necessary and useful substances. Even just one serving a day can improve health and beauty.

1. Youth and beauty. Broccoli contains potassium, iron and vitamin C, which not only contributes to comprehensive health, but also ensures beautiful and firm skin, hair and nail growth.
2. Immunity. This cabbage contains just a huge amount of vitamin C, so everyone understands how useful the vegetable is. If you drink one glass of broccoli juice a day, you can forget in principle what the flu and colds are.
3. Nervous System. Most members of the weaker sex are more familiar with stressful situations than anyone else. Broccoli - it's the best antidepressant, it helps to overcome anxiety and has a positive effect on the nervous system in general.
4. Reducing the risk of pathologies. Also, the regular consumption of vegetables reduces the risk of breast and genital cancer.

For men

In addition to the main useful properties, broccoli is important for the male body in its own way. So, the presence of potassium is especially important during prolonged physical activity. And it also helps to improve the cardiovascular system and 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;
• Improve the quality of sperm;
• Increase the strength of bone and cartilage;
• improved potency.

In Pregnancy

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

1. Broccoli has virtually no fat, which will have a positive impact on the health of both the pregnant woman herself and the fetus.
2. Thanks 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, so it is considered a natural antibiotic, the use of which has no dangerous consequences.
4. Some vitamins in its composition many times more than in any food or pharmacy vitamin complex.
5. Vitamin B9 contributes to the proper development of the fetus throughout pregnancy.
6. Broccoli is not allergic, so you can eat it all the time.

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

When breastfeeding

The diet of a breastfeeding mother is very important, since breast milk protects the baby in the first months of life. In this case, broccoli is just a great vegetable, it cannot be replaced by any analogue that would contain so many nutrients and vitamins. The features of broccoli in this period are the ability to remove toxins from the body of the mother and hypoallergenicity of the product.

For children

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

Benefits:

1. Improved quality of sleep.
2. Increased attention and concentration.
3. Improve stamina and reduce the effects of stressful situations.
4. Prevention of ulcers and gastritis.
5. Improved digestion. The vegetable is indispensable for overweight, it will reduce appetite and improve digestion, thus, the child will lose excessive pounds without resorting to special physical exercise.

When losing weight

For weight loss and figure correction one can hardly find a better vegetable than broccoli. After all, its energy value is extremely low, in addition, it contains fiber. The peculiarity of fiber is that when it enters the stomach, it completely suppresses the feeling of hunger and at the same time removes the remains of food that lead to the formation of excess weight.

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

Broccoli oil: properties and uses

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

Many women do not even realize that ordinary broccoli seed oil can easily replace expensive beauty products.

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

The benefits of broccoli juice

Unfortunately, the heat treatment disintegrates most of the useful substances and vitamins, so it is recommended not to subject some vegetables to it. However, in doing so, there is a danger of being poisoned by the pesticides with which the vegetables are treated.

One of the great things about broccoli is that pesticides simply do not "take root" on the leaves, stems and inflorescences. Therefore, you can use it raw and in the form of juice without fear for their health. In addition, it preserves all the vitamins and substances.

In addition, the juice of broccoli contains:

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

Broccoli sprouts in medicine

In diabetes mellitus.

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

Broccoli is not only suitable for the diet, but is, in fact, a remedy 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.

In pancreatitis

Pancreatitis - a serious disease in which it is important both a course of treatment and adherence to a strict diet. Broccoli has no equal in this respect, because it contains many nutrients and vitamins that are so necessary for the body.

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

In the acute phase, broccoli is best eaten as a paste, soup or puree. In the remission phase, it can be baked and roasted.

With gastritis.

Scientists have long ago determined what causes gastritis, but still there are not 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 useful 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 eat it raw - this can lead to vomiting and nausea. Broccoli should be boiled and stewed. Also, you should not consume it if you have high acidity.

For the intestines

As mentioned earlier, the value of broccoli lies in its high amount of insoluble dietary fiber. The fiber swells up in the stomach and, passing through the gastrointestinal tract, acts like a sponge, eliminating food debris and toxins. This effect improves peristalsis and motility of the stomach.

When constipation occurs

Constipation occurs when eating foods that are easily digested in the body, which is not the case with broccoli, which contains just a huge amount of fiber. The "rougher" the food, the less likely constipation will occur. The fact that broccoli has in its composition both insoluble dietary fiber and soluble, it has a beneficial effect on the gastrointestinal tract: it improves motility, peristalsis, and in this way 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.

Gout

Gout is a disease caused by the accumulation of uric acid salts in the joints. Therefore, when treating it, it is extremely important to follow a certain diet that will help overcome the ailment. As for broccoli, it has 4 times less purine than cauliflower. It is this substance that is a consequence of the deposition of uric acid salts. The vegetable not only removes toxins from the body, but also uric acid along with its salts, so consuming it will not only be appropriate, but also necessary.

In colitis

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

For the liver

The useful properties of broccoli have been known for a long time, but the vegetable does not cease to surprise. For example, recent experiments by American scientists proved that broccoli can prevent the formation of fat in the liver and the occurrence of cancer. The fact is that with regular consumption of junk food in the liver begins to deposit fat, and the number of cancerous nodules is steadily growing.

Scientists began gradually introducing broccoli into the diet of mice, and it turned out that the number of fat deposits and cancerous nodules decreased. Similar processes take place in the human body, so when you have liver disease it is necessary to include this vegetable in the diet.

In hemorrhoids

The occurrence of hemorrhoids is mainly due to improper diet and lack of exercise. Anyone who suffers from this disease will tell you that getting rid of it is quite problematic. The first thing to do is to balance your diet and consume foods that contain a lot of fiber.

For the prevention and treatment of hemorrhoids broccoli is suitable as no other product. The content of dietary fiber in the vegetable is simply enormous. Moreover, the use of broccoli is the prevention of 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.

Cholecystitis

The modern rhythm of life has a significant impact on the life of any person. Factors such as stress and improper diet lead to digestive disorders, such as cholecystitis. To overcome it, you should follow not only a course of treatment, but, as in the case of pancreatitis and gastritis, a strict diet.

For cholelithiasis, it is strictly forbidden to eat white cabbage and cauliflower, because they affect bile metabolism. However, an exception can be made for broccoli. In small quantities, this cabbage has a positive effect on the GI tract and pancreas. But before including it in your diet, you should definitely consult with your doctor.

Broccoli in cosmetology

For Face

Broccoli is not only an ally in the fight for the health of the body, it contains amino acids that together create a protective barrier for the skin, hair and nails. Eating this cabbage improves skin and hair, but it can also be used to make facial masks. Such products can effectively protect the skin from the negative effects of UV rays, make it firm, beautiful, reduce swelling, irritation and redness.

In addition, its composition includes collagen, which has a lifting effect and fights premature aging of the skin.

A simple recipe for a rejuvenating face mask of broccoli
You will need broccoli, orange and avocado for preparation.

Boil the broccoli and then gently mash it to a pulp. Then add 1 tbsp. of avocado pulp and the juice of 1 orange to 3 tbsp. of broccoli pulp. The resulting mixture should be thoroughly crushed and mixed in a blender. The mask should be applied to clean skin and allow to work for 20 minutes, then rinse with cold water. With regular use of this remedy, after a few procedures your face will noticeably look younger.

For hair

Broccoli contains many beneficial substances for hair growth and health: vitamin A and E, ascorbic acid. The oil is mainly used to prevent split ends, straighten the hair and make it smooth and silky. In addition, it contains fatty acids that promote abundant hair growth and provide a strong structure.

The oil can be applied to both hair roots and ends for 30-60 minutes. To enhance the effect, the composition is left on all night.

Harms and contraindications

The vegetable can cause harm in such cases:

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

Can broccoli be allergic?

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

How to Choose and Store Broccoli

Although fresh broccoli is sold from early spring through late fall, the tastiest broccoli is the one harvested during the cold season. It is tender, juicy and tastes great.

How to choose broccoli:

1. The florets of the vegetable should be a rich green color or with a slight purple tinge, which will turn green after cooking.
2. If you need to find the vegetable with the most beta-carotene, you should pay attention to the fact that the top of the inflorescence is slightly darker than the rest of the floret.
3. If the inflorescence has yellow flecks, it means that the vegetable is a little overripe, it is up to everyone to buy it or not.
4. If the inflorescence is a deep yellow color, then you should refuse to buy it, because this indicates that the vegetable is overripe and it is not recommended to eat it.
5. You should also pay attention to the firmness of the inflorescences and petioles - the harder they are, the better.

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

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

Can I freeze it?

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

Before freezing, you should rinse the broccoli thoroughly and cut it into small pieces. First you need to immerse them in boiling water for 5 minutes, then take them out and put them in ice water, dry them and put them in a container for freezing.

How to cook broccoli: Recipes

Boiled

Boiling broccoli is very simple. To do this, you need to thoroughly rinse the cabbage and separate it into florets. Boil water, add salt to taste and boil the cabbage until tender, about 7 minutes.

In this form broccoli can be served as a side dish, dressed with olive oil or a sprinkle of grated cheese. If we talk about taste, some people like it, some do not, but as for nourishment, even a small piece can satisfy the hunger.

Stewed

Braising broccoli is as easy as boiling it. You need 0.5 kg of broccoli, half a cup of sour cream and salt to taste. It is recommended to serve braised cabbage as a side dish, for example, to meat.

First, you should separate the washed cabbage into florets, put it on a sparrow and add a little water, no more than 100 ml, and stew over low heat for about 5 minutes. After that, add sour cream and salt. If it seems that there is too much moisture, just leave the container with a lid and let the excess evaporate.

When braising broccoli, the main thing is not to let it become "mush" so it is important to watch the cooking and keep exactly the 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 it with the spices. Grease a baking tray with oil and spread the ingredients evenly over the surface. Bake until brown. You can sprinkle with cheese before serving.

Fried

To prepare, you will need:

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

How to cook:

1. First wash the cabbage well and separate it into florets.
2. Boil the broccoli in salted water until almost cooked.
3. Heat a frying pan and use vegetable oil or olive oil.
4. Dip broccoli first in egg, then in breadcrumbs.
5. Fry it.

Serve broccoli can be served alone or as a side dish.

Steamed Broccoli

Broccoli can be steamed without the steamer. To do this, chopped and washed cabbage should be placed in a microwave dish and covered with a lid, but not tightly, so that the moisture can freely escape.

Since microwaves have different power, it is necessary to periodically check the readiness, but the process takes no more than 2 minutes. Cook until the cabbage is soft but still firm. When ready, it can be seasoned with salt and spices, serve as a separate dish or side dish.

How to cook broccoli puree soup

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

• Broccoli cabbage - 0,5 kg.
• Onion - 1 head.
• Potatoes - 2 pcs, but you can have more or less, depends on individual preference.
• Baguette.
• Spices to taste and cream.

How to cook:

1. First wash the broccoli and separate them into florets. 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 it on medium heat, and cook for 10 minutes.
3. Fry the onion until golden brown in butter.
4. Add the onions to the broccoli and potatoes and puree them in a blender.
5. To make the croutons, cut the baguette into slices and fry in butter.
6. Before serving the soup, add a little cream.

How to marinate broccoli

To marinate kale, you will need:

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

How to marinate:

1. First, rinse 500 g of cabbage thoroughly and separate into florets.
2. Pour hot (not boiling) water over the broccoli and let stand for about 5 minutes.
3. Then drain the water.
4. Prepare a marinade. Mix 750 ml of water, black pepper, 100 ml of sunflower oil, a bay leaf and 2 tablespoons of sugar. Bring the mixture to a boil, boil it for 5 minutes and add vinegar (100 ml) and garlic.
5. Pour the hot marinade over the cabbage, cool it to room temperature and place it in the fridge for a day.

How to Eat Broccoli

How much you can eat per day?

It is allowed to eat broccoli without restrictions, but it is a very nutritious vegetable, so it is unlikely to eat more than 300 grams. It is also very important to eat at least 50 grams of broccoli per day, to get all the vitamins and minerals you need.

Can I Eat Raw Broccoli

Many of the useful properties of fruits and vegetables disappear when they are cooked, and broccoli is no exception. In its raw form, this cabbage can and should be eaten, so the vegetable retains all its useful properties.

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

Can I Eat Yellowed

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

Can you eat the core from broccoli?

The stems or core of broccoli, like the leaves, can be eaten. So, they are usually covered with a film, which must be removed before cooking.

The stalks can be used for baking and making salads. In the latter case, they should first be placed in hot water for a few minutes to make them softer.

Can I Eat Broccoli Overnight?

The cabbage itself is very low-calorie, so mono-dishes can be eaten at any time and in any form, without fear of consequences in the form of extra weight.

Can I give broccoli to pets?

Broccoli is not a food for animals in their natural habitat, but that doesn't mean you can't eat it.

If a pet, be it a cat or a dog, eats broccoli, then by all means include it in the pet's diet. Especially this should be done if the pet only eats natural food. The beneficial elements and vitamins found in broccoli will only have a positive effect on the pet. There are no restrictions.

Interesting facts about broccoli

1. The U.S. consumes the most broccoli - more than 70,000 tons per year.
2. The world's largest supplier of the miracle cabbage is China.
3. In the U.S., broccoli has been involved in the political race. Bush Sr. simply hated this vegetable and completely banned cooking with it. Hillary Clinton, during her husband's election campaign, was photographed more than once with a bouquet containing this cabbage.
4. The vegetable helps in the fight against cancer.
5. Broccoli contains all the vitamins that humans need.

Photo of broccoli sprouts