The benefits and harms of broccoli cabbage for the health of the body. The main taboos for eating broccoli

Colored and Brussels sprouts, turnips, watercress and our heroine broccoli deserve close attention in a healthy diet.

Already heard about the benefits of broccoli and want some practical advice?

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Composition and calories

Fresh broccoli is low in calories. Per 100 grams - 34 kcal.

Glycemic index 12.

The composition of BJU is based on carbohydrates (7 grams) and proteins (3 grams). And although there are few proteins, they contain all the essential amino acids.

Dietary fiber - 10%(for an adult).

nutritional value. Broccoli is a leader in vitamins C and K with a rich array of other essential nutrients.

Here are the numbers in terms of a percentage of the average daily value for an adult according to the US National Department of Agriculture.

Vitamins - in descending order:

• Vitamin C - 149%
• Vitamin K - 127%
• Vitamin B9 - 16%
• Vitamin A - 12%
• Vitamin B6 - 9%
• Vitamin B2 - 7%
• Vitamin B1 - 5%
• And also B5, E, B3.

Minerals - in descending order:

• Manganese - 10%
• Sodium - 9%
• Phosphorus - 7%
• Calcium and magnesium - 5% each
• Selenium - 4%
• As well as zinc, copper, iron.

The main highlight of broccoli is healing biologically active compounds that bring the vegetable to the top of the charts for food prevention of early aging and severe pathologies, including oncology.

Useful properties of broccoli

Let's talk in more detail, not missing the unique advantages of a curly beauty.

How to store?

We store large stocks of cabbage in wooden boxes, covering the bottom with paper, in free laying with the possibility of ventilation. One layer of inflorescences, the cut of which can be covered with wax. Shelf life in a dark pantry - up to 4 months.

And it is advantageous to freeze broccoli quickly at a temperature of -20 and below, after blanching and cooling in ice water.

For dessert - how to cook delicious recipes

If you're unfamiliar with the beauty of broccoli at its simplest (raw and steamed), the 2 dishes below are the best bet to fall in love on the first try!

Broccoli stalks salad

A waste-free juicy recipe that will delight practical chefs.

We need:

• Broccoli - 1 stem (no florets!)
• Cucumber, carrot, apple - 1 pc. medium size (or to taste)
• Greens optional: dill, parsley, cilantro
• Salt, pepper - to taste

For sauce:

• Sour cream - 4 tbsp. spoons
• French mustard - 1 teaspoon
• Garlic - 1 clove (squeeze through a press)

How to cook: quick and easy!

We clean the stem from inflorescences, update the cut and peel it with a vegetable peeler or a thin knife.

We also peel the carrots and apples, and cut off the tips from the cucumber.

Three vegetables in strips on one of the nozzles "Berner". If there is only a regular grater, choose a large one. Finely chop the onion and herbs.

Prepare the sauce: sour cream, mustard, garlic gruel.

Combine all the grated vegetables with the sauce and mix.

How to boil broccoli

Thank you multicooker!

We love to steam broccoli (4-5 minutes). It is believed that this cooking allows you to save more nutrients.

The general rule for preserving sulforaphane is to leave al dente cabbage slightly undercooked. Any heat treatment should not take more than 5 minutes.

We throw it into boiling salted water, where you can add a little lemon juice so that the cabbage is guaranteed to retain its beautiful color.

How many minutes to cook broccoli is a common question when you first meet.

• Raw cabbage requires 5-7 minutes over moderate heat.
• Frozen - 10-12 minutes (if you throw it without first defrosting, and this is how the most delicious vegetable will turn out).

Nice bonus!

Already in the 1st minute in hot water (and even just from pouring boiling water), slicing cabbage loses that bitter taste, which occasionally scares away from it in its raw form.

If we are cooking in a frying pan: throw in hot oil and quickly fry, stirring actively. The pan is open, the fire is medium, 4-5 minutes.

Maximizes the benefits of blanching.

We lower the inflorescences into salted boiling water, wait for the water to boil and keep the cabbage on the stove for 1-2 minutes. After we take out the inflorescences in a large container with cold water (ideally - add ice).

How to steam deliciously

Delicious, satisfying, but dietary dish - a mix of cauliflower and broccoli.

Almost the easiest recipe for steamed vegetables! We cook it in 3-5 minutes, it is most convenient in a slow cooker.

And if you add Brussels quarters to cutting curly inflorescences - mmm, this is a 100% winning hit for a cold winter!

For color - sticks of carrots, a handful of peas or corn kernels. Steam vegetables and season with any healthy sauce:

1. Sour cream and garlic, as in the previous recipe;
2. Or olive oil + soy sauce + orange juice + herbs;
3. Olive oil + lemon juice + Italian herbs.

Pour the sauce in a thin stream over the vegetable composition and gently mix with two large cooking spoons / forks. Remember! Boiled cabbages become softer. It will be annoying to spoil the shape of the beauties with active movements.

We hope you got the answers you need about the benefits and harms of broccoli.

Do you use this cabbage in your everyday menu? What recipes with it seem to you the most appetizing and valuable for health? How do you plan to expand the range of cabbage dishes? Share in the comments!

Thank you for the article (4)

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Dear readers, do you like broccoli? Do you include it in your diet? If not, then I think we should all pay attention to it. I myself often buy it, cook it. And you probably heard that anti-cancer properties are highlighted in this cabbage, how much they talk about them now, extracts, extracts from this cabbage appeared. Today we will talk about the beneficial properties and contraindications for eating broccoli. Perhaps, after reading this article, you yourself will often include it in your diet.

I hope that the green beauty will decorate your table and delight you and your loved ones with taste, and we will still get the necessary trace elements and vitamins. What is the benefit of broccoli? Who will suit her best? How to choose, store and prepare it correctly? Let's talk about in more detail.

Broccoli is the queen of cabbage

Broccoli is often referred to as the queen of cabbages. Even the ancient Romans paid attention to it. And if we look closely at the cabbage inflorescence, probably many of you will notice that its inflorescences are similar in shape to our hand (fingers clenched into a fist). Maybe this is also symbolic? Here it is, our strength and energy.

Broccoli is an annual plant of the cabbage family, a subspecies of cauliflower. In food, we can use both the stems and broccoli inflorescences. In this case, the inflorescences can be green or purple. The most common type of vegetable - calabrese - green heads in the shape of an umbrella, with a large number of inflorescences tightly adjacent to each other at the end of a thick stem. Probably, many of you know exactly this species.

There is also asparagus broccoli, represented by many thin stems, on which there are small inflorescences. What does broccoli look like?

Broccoli. Photo

Broccoli "Calabrese"

asparagus broccoli

Broccoli. Compound

Broccoli is very rich in nutrients. Yes, it includes:

• proteins - there are more of them than in other types of cabbage;
• cellulose;
• fats;
• macro- and microelements: potassium, calcium, magnesium, sodium, phosphorus, zinc, iron, copper, manganese, selenium;
• vitamins: A, PP, C, E, K, U, group B.

For example, vitamin C - ascorbic acid - in broccoli contains almost 2 times more than in oranges and tangerines. 100 grams of broccoli contains a daily dose of vitamin C! I think that this fact alone deserves our attention to the use of broccoli as often as possible.

A lot of broccoli and provitamin A - beta - carotene, which is considered a vitamin of beauty and good vision. Only carrots and pumpkins can boast the same amount of the element.

Useful properties of broccoli. health benefits of broccoli

According to nutritionists and doctors, broccoli is one of the healthiest vegetables in nature. In addition, it, as I said before, contains a whole pantry of useful minerals and vitamins.

Useful properties of broccoli in general for the human body . Based on the composition, we can get acquainted with the beneficial properties of the green beauty. So, vitamin U, which is abundant in a vegetable, effectively fights ulcers.

Potassium helps the body remove excess salts. Magnesium is useful for the efficient functioning of the heart. Calcium ensures normal growth and health of nails and hair.

Selenium helps to remove heavy metals from the body. Sodium maintains cell stability, transmits control signals along nerve fibers. Zinc, copper and manganese play an important role in hematopoiesis, favorably affect the development of body cells. The vitamin of youth and beauty - beta-carotene - is present in large quantities in the vegetable. So, thanks to the regular consumption of broccoli in food, you can help the body improve vision, skin, and stabilize the nervous system.

Regular consumption of broccoli helps the body's cell and tissue repair processes. This is especially important during periods of recuperation after illnesses and operations.

The benefits of broccoli for the digestive tract . It contains coarse fiber, which helps to naturally cleanse the intestines, relieve constipation, and normalize digestion. The vegetable stimulates bile secretion, thereby facilitating the work of the liver.

The benefits of broccoli for the heart and our nervous system . The high-quality protein that is part of broccoli is well suited for people suffering from arthritis, cardiovascular diseases, atherosclerosis, and diseases of the nervous system. Indeed, unlike animal products, the vegetable does not contain cholesterol. In addition, it contains substances that prevent the accumulation of cholesterol in the body. The systematic use of broccoli in food can reduce the risk of strokes and heart attacks.

Oncology prevention . In addition, broccoli contains antioxidants that significantly reduce the risk of heart disease, blood vessels, and oncology. Not so long ago it became known that broccoli is a good prophylactic against cancer. It contains sulforaphane, which is an anti-cancer agent. And also in combination with vitamin C, it removes our inflammation in the body.

In addition, broccoli is recommended to be eaten by people affected by radiation, seriously ill. After all, the vegetable is able to remove dead cells, toxins, free radicals, heavy metal ions, as well as excess fluid from the body.

Benefits of broccoli for diabetics . Broccoli is very useful for diabetics. After all, it contains components that help normalize insulin levels and protect the walls of blood vessels from damage by high blood sugar.

For our joints . Broccoli is also good for our joints. Sulforaphane prevents the destruction of cartilage in the joints. It also prevents the development of arthritis.

Agree, broccoli contains many useful properties. In addition, it is easy to prepare and has a pleasant taste. Isn't it a reason to pamper your family with delicious and healthy food?

But what doctors say about the benefits of broccoli vegetables.

Frozen broccoli. Does it have any use?

It should be noted that all frozen products, if they are qualitatively frozen, retain their beneficial properties. And frozen broccoli, which we can buy with you at the store or freeze ourselves in season, also retains its beneficial properties. Which broccoli should we prefer? Fresh or frozen?

If the path of a fresh product from the place of cutting to our table takes more than a week, then 50% of the useful substances in it are lost. In frozen foods (with shock freezing), only 10% of useful substances are lost, or even less.

And if we compare prices for fresh cabbage now (we have it right now, in April, its price for 1 kg reaches 500 rubles), and frozen broccoli is incomparably cheaper, so again each of us can make the most optimal choice.

Broccoli. calories

It is remarkable that the energy value of 100 grams of broccoli is only 30-34 kcal. And, therefore, it is perfect for people who follow the figure and adherents of proper nutrition. Miracle, not a vegetable!

Harm broccoli

By itself, the vegetable from all points of view is useful for the body. The only question is the preparation of this wonderful cabbage. Below we will talk about the form in which broccoli is more beneficial for our health.

Here I just want to say that if we subject any vegetables, including heat treatment, then we risk losing most of the nutrients, trace elements and vitamins. It is especially not advisable to cook broccoli in the microwave.

And, of course, we should not fry cabbage in a large amount of fat and over high heat. After all, in this way, instead of an undeniable benefit, we will get a serious blow to the liver.

Also, you should be careful to use raw vegetables for people with impaired pancreatic functions and increased acidity of the stomach, and after operations, when a diet with a ban on eating raw vegetables is provided.

Broccoli. Contraindications

As I said earlier, doctors do not advise people to eat raw broccoli:

• with increased acidity of the stomach;
• who, for health reasons, are forbidden to eat foods containing coarse fiber;
• who has an individual intolerance to the vegetable. But this, fortunately, is extremely rare.

In all other cases, doctors unanimously recommend eating miracle cabbage as often as possible.

Broccoli during pregnancy. Benefit and harm

Since broccoli contains a large amount of folic acid, pregnant women are advised to consume it. Vitamin helps to quickly form new healthy cells, as well as maintain their condition. In addition, in early pregnancy, folic acid is necessary for the formation of the baby's nervous system.

In addition, broccoli provides the body with a source of protein. But it is an important building material for the formation of organs and systems of the future crumbs.

In addition, vitamin C and chlorophyll, which are part of cabbage, have a beneficial effect on immunity and blood composition. But a good immunity is simply necessary for a future mother to avoid diseases.

How to choose broccoli?

It is not enough just to know about the benefits of a vegetable. You also need to know how to choose the right one.

• When buying, choose broccoli with tight heads and firm stems. If there are small yellow buds on the inflorescences, the cabbage is overripe. It is better to choose a vegetable with a dark green head. Yellowness is a sign of aging cabbage.
• It is important to smell the cabbage before buying. If you hear an unpleasant smell, postpone the purchase.
• To select a vegetable with the most beta-carotene, look for heads with a dark top and even a slight purple hue.
• And, of course, there should be no rot, lethargy and stale appearance.

How to store broccoli?

Short-term (for a few days) broccoli can be stored in the refrigerator. To do this, you need to create a bouquet of cabbage by placing it with a stem in a container of water. The second option is to wrap the cabbage with a slightly dampened paper towel. It is also possible to store broccoli in a regular plastic bag. The main condition is to provide it with free movement of air. That is, make small holes in the bag.

Also put unwashed cabbage in a hermetically sealed container.

How to freeze broccoli?

For longer storage, it is best to send broccoli to a deep freeze. First, cut the cabbage into small pieces, then blanch in boiling water for 2-3 minutes, drain the hot water, and dip the vegetable in ice. Dry the broccoli and place in freezer bags. Frozen cabbage can be freely stored in the freezer for about a year.

It turns out that in order to gain the greatest benefit from eating broccoli and not cause harm to health, it is enough just to cook and store it correctly - in the freezer or no more than 5-7 days in the refrigerator.

How to eat broccoli for maximum health benefits?

According to experts, it is best to eat raw broccoli. There are such recommendations, but personally I just can’t eat fresh broccoli. Perhaps you will share your secrets on how to season it to remove a slightly bitter taste.

I prefer to steam the broccoli or just sauté it a bit with a little oil and water in a frying pan. But don't fry it! Fortunately, it does not take long to cook it: 2-4 minutes, and it is already ready. At the same time, some vitamins and minerals, of course, will be preserved. It is also convenient to cook broccoli in a double boiler - this way there is a chance to save more nutrients.

It is very tasty to sprinkle it with a little more herbs or cheese. You can drizzle with a little lemon. You can eat broccoli just with sour cream, it's also good to add raisins and a little nuts to it. It is good to cook light salads from broccoli.

I wish you all a wonderful mood, I hope that the information was useful to you.

And for the soul, we will listen today romance of Laura Quint Garnet bracelet performed by Maxim Averin . What a talented actor!

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Broccoli or, in other words, asparagus cabbage appeared in Italy even before Christ. e. For a long time, broccoli was unknown outside of Italy, but then gradually spread throughout the world. In France, the first mention of broccoli dates back to the 16th century AD. e., and in the United States asparagus cabbage became known only at the beginning of the 20th century. In Russia, asparagus appeared even later. Despite the fact that Italy is the birthplace of broccoli, China and India are the world leaders in its production; Italy is only in 5th place, behind Spain and France.

What is broccoli?

Broccoli(translated from Spanish - “shoots”) - this is a vegetable of the family Cabbage; predecessor and closest relative of cauliflower. Both types of cabbage have edible unopened inflorescences.

It should be noted that the color of the buds of broccoli should be green; if it turns bright yellow, then such cabbage will not be suitable for human consumption.

What is in broccoli?

The beneficial properties of this vegetable are due to its composition. The protein content in asparagus cabbage in the case of conversion to 100 kcal exceeds the same protein content in beef meat. Broccoli contains a huge amount of vitamin C and vitamin K. If we take a regular head of broccoli (average weight is about 600 g), we get about 540 mg of vitamin C in it (this is almost 900% of the daily value), vitamin K - 600 mg (770%), folic acid - 380 mg (96%), potassium - 2 g (55%), phosphorus and magnesium - 40% and 30%, as well as iron and calcium - 25% each. By the way, according to the content of vitamin A, broccoli takes a confident first place among its relatives. Also, asparagus contains a large amount of fiber.

Useful properties of broccoli

Vitamin C is a powerful antioxidant and actively helps our immunity by boosting and strengthening it.

Vitamin K plays a significant role in the metabolism of bones and connective tissue, and is also important for the normal functioning of the kidneys. Regulates the process of absorption of calcium by the body and its interaction with vitamin D. It has a hemostatic effect.

Folic acid is useful for children and pregnant women, in particular, its use before a planned conception helps to reduce the risk of developing congenital pathologies in newborns by about 5 times.

Potassium is able to remove excess water from the body, strengthen the heart muscle.

Phosphorus and calcium normalize the state of bone and brain tissues, iron is involved in the process of hematopoiesis, and magnesium is useful for the cardiovascular and nervous systems.

Fiber removes toxins, heavy metal ions, and also prevents a sharp increase in blood sugar.

Among other things, broccoli contains glucoraphanin, diindolylmethane And indole-3-carbinol- special substances that can stimulate the activity of the immune system to fight cancer cells. So, as it turned out, these substances are the strongest antioxidants that can actively resist the growth of cancer cells and even destroy them. By the way, glucoraphanin is a precursor sulforaphane- an organic compound that has a pronounced anti-cancer and antibacterial effects.

How and for what purposes is broccoli used?

Broccoli is best eaten raw. You can also simmer it over low heat in a small amount of water for 5-10 minutes and use it as an independent dish, seasoning it a little, or as part of various dishes, in many of which the stewing or cooking time is significantly reduced (2-3 minutes).

Asparagus cabbage is often introduced into the diet of people who have had serious infectious diseases, suffering from various gastrointestinal disorders (dysbacteriosis, flatulence), as well as having a history of gastritis or gastric ulcer. It is believed that it has a choleretic effect. It is used as part of the diet by people suffering from liver diseases and as an additional assistant in the treatment of strokes. There are also various recovery diets after surgery, incl. on the eyes, because in the composition of broccoli, as we have already found out, there are many substances with antioxidant activity.

Eating asparagus helps prevent the development of breast cancer, prostate cancer (studies were conducted in the USA), and skin cancer (studies were conducted in Japan).

What else should you know about broccoli?

• This cabbage should always be thoroughly rinsed under running water, as insects may be in the kochetki.
• Broccoli should not be microwaved, thawed and refrozen, or stored in a warm place.
• Broccoli cabbage is a dietary product that does not have any serious contraindications for use.

Recipes with broccoli

1. Broccoli Salad with Apple and Lemon

Compound: 400 g broccoli, 100 g apple, 1 lemon, 50 g dill, 50 ml olive oil.

Cooking: wash the cabbage and divide into inflorescences. Dip in boiling, pre-salted water for 5 minutes. After that, pour over it with cold water. Finely chop the dill. Peel apples and cut into slices. Cut the unpeeled lemon into thin halves. Combine all ingredients and mix together. Drizzle the finished salad with olive oil.

1. Broccoli cream soup with soft cheese

Compound: 500 g broccoli, 80 g soft cheese, 1 onion, 500 ml chicken broth, 100 ml cream, 2 tbsp melted butter l., parsley, white pepper and salt to taste.

Cooking: wash the cabbage and divide into inflorescences. Cut the broccoli stalk and onion into small cubes. Finely chop the parsley. Fry these ingredients together with melted butter over medium heat until soft. Dip the broccoli in boiling, pre-salted water for 3 minutes. Without draining the water, remove the cabbage and put it on a plate. After that, you can pour broccoli with ice water and hold for about 2 minutes (this is necessary to preserve the color of the vegetable). Pour the fried onions and parsley with chicken broth and preserved broccoli broth. Bring to a boil and then simmer over low heat for 15 minutes. Add half the cabbage, cook a little and pass through a blender. Add the second half whole and pour in the cream. Heat over low heat, almost bringing to a boil. Then salt and pepper. Cover with a lid and let it brew for about 15 minutes. Divide the soft cheese on plates when serving the dish.

1. Naval pasta with broccoli

Compound: broccoli 500 g, pasta 500 g, minced meat 500 g, onion 1 pc, garlic 3 cloves, olive oil 1 tbsp. l., salt to taste.

Cooking: wash the cabbage and divide into inflorescences. Dip in boiling, pre-salted water for 2 minutes, and then recline in a colander. Boil macaroni. Cut the onion into strips, and finely chop the garlic. Fry chopped onion until golden brown with olive oil. Add minced meat to it. Cover with a lid and bring to readiness. Then add finely chopped garlic, steaming it a little under the lid, ready-made pasta and broccoli. Salt and stir.

Broccoli is perhaps the most interesting and useful vegetable crop in the world. It not only gives dishes a rich, unique taste, but also enriches the body with a huge amount of nutrients necessary for its normal functioning.

Despite the fact that the beneficial properties of broccoli were known in ancient Rome, the vegetable appeared in our homeland relatively recently.

Broccoli has become popular in Russia relatively recently.

Fortunately, this did not affect the popularity of this variety of cabbage, which today is available to almost every inhabitant of our country. What are the benefits and harms of broccoli? What is the best way to eat vegetables? How to cook broccoli cabbage deliciously? These and other questions can be answered in the article below.

Features of vegetable culture

Broccoli is a subspecies of cauliflower that can grow almost anywhere. The vegetable has an excellent yield and does not need special care during growth. It is customary to eat the inflorescences of the plant.

On the shelves of domestic stores, you can most often find broccoli subspecies of calabrese, heads of which can be green or purple.

The main difference between broccoli and cauliflower is not in the appearance of the two cabbage vegetables, but in their qualitative composition.
Broccoli and cauliflower differ not only in color, but also in composition.

If we talk about what is more useful: broccoli or cauliflower, then it should be mentioned that it is the first culture that has a huge amount of useful substances that are indispensable for the normal functioning of the human body, including a lot of vitamins, chemical elements, antioxidants, fiber and amino acids.

The uniqueness of the composition and useful properties

The composition of broccoli is really unique. Vegetable culture contains many vitamins, among which Vit. C, A, K, E, as well as B vitamins. For example, the amount of ascorbic acid in a vegetable is more than twice its content in lemons.

In addition, daily consumption of broccoli, even in small quantities, can fully meet the needs of the human body for retinol, which is necessary for normal vision and healthy skin.

Among the minerals that make up broccoli cabbage, we should highlight:

• zinc;
• potassium;
• calcium;
• magnesium;
• fluorine;
• selenium;
• sodium;
• magnesium and many others.

The vegetable is rich in iodine and sulfur, therefore it is useful for people living in endemic regions. In addition, broccoli is a source of fiber, as well as proteins, vegetable fats and carbohydrates. The vegetable culture contains essential amino acids, in particular serotonin, and omega-3 polyunsaturated fatty acids.

The vegetable is one of the low-calorie foods, since the calorie content of broccoli is no more than 28-33 kcal per 100 grams of raw materials. This allows you to use it in diets designed for people who want to get rid of extra pounds without harming their health.

Broccoli can be safely consumed even by those who are on a diet

What are the benefits of broccoli?

Due to the whole complex of vitamins, microelements and nutrients contained in the vegetable, the product has not only a beneficial, but a healing effect on human health.

The main benefits of broccoli for the body are as follows:

• improvement of the immune system;
• normalization of the function of the gastrointestinal tract, prevention of peptic ulcer, cleansing the intestines from toxins and toxins;
• regulation of the production of female sex hormones (the benefits of broccoli for women);
• increased libido in males, improved sperm quality (benefit of broccoli for men);
• beneficial effect on the state of the pancreas, stimulation of enzyme synthesis processes;
• the benefits of broccoli for the body as a whole - the prevention of cell aging;
• improvement of the qualitative composition of blood and its rheological properties;
• enrichment of the body with vitamins, minerals and essential amino acids;
• strengthening of the myocardium, regulation of coronary circulation, purification of the vascular wall from harmful cholesterol;
• normalization of blood pressure;
• strengthening bones and increasing the elasticity of cartilage tissue;
• prevention of premature destruction of tooth enamel;
• the benefits of broccoli for children is the ability of the vegetable to strengthen the musculoskeletal system and saturate the growing body with essential substances;
• improving well-being, general mood and the like.

You can learn more about the benefits of broccoli from the video:

Application and contraindications

Can you eat raw broccoli? How to cook broccoli cabbage tasty and healthy? Similar questions can often be found on the Internet and there is nothing strange in this. According to official statistics, the consumption of this vegetable has increased by almost five times over the past 20 years around the globe, which is an unprecedented figure for a plant food product.

Currently, there are many recipes for cooking broccoli.

So, what can be prepared from broccoli so that the dish looks appetizing, tasty and retains the necessary beneficial properties:

• Firstly, broccoli is considered the most useful, which has not undergone heat treatment. It is her cooks who recommend adding it to salads, serving as a side dish to fish and meat, drinking as part of a multi-fresh;
• On store shelves, you can often find frozen vegetables. Before you cook frozen broccoli, it is important to remember that this product has already partially lost its quality properties, therefore it is inferior to fresh plants in terms of usefulness. Frozen broccoli, the benefits and harms of which are somewhat different from fresh counterparts, are recommended to be cooked in extreme cases. At the same time, one should not count on a significant effect from their use;
• How much to cook fresh broccoli so that it retains the maximum of nutrients? Modern cooks are convinced that the best boiled broccoli for human health is al dente or slightly "undercooked" cabbage. Broccoli in batter, broccoli and cauliflower cutlets, soups based on this vegetable are considered to be popular dishes today.
  You will learn the recipe for a delicious dish with fresh broccoli from the video:
  

Recently, the Internet has been torn apart by rumors about the dangers of broccoli broth, which have no scientific explanation. Assessing the benefits and harms of broccoli for the body, it is important to note that this vegetable is not able to provoke the appearance of any adverse reactions. Therefore, broccoli has no contraindications for use, except in cases where a person has a congenital intolerance to this product.

At the moment, there are many scientific works on the beneficial properties and contraindications of broccoli for the body, which confirm its uniqueness and deny the harmful effects on human health.

Based on the facts, we can say with confidence that broccoli is the most useful vegetable crop that has a huge amount of healing properties. Therefore, it should be present in the diet of each of us: from the smallest to the elderly. Daily consumption of cabbage will fully meet the body's needs for nutrients, strengthen the body and normalize its vital functions.

Similar content

Although everyone has heard about the unique health-improving qualities of broccoli, few people regularly include this cabbage in their diet, considering it bland and tasteless. Today our hero is broccoli. What are its benefits and harms, how to cook cabbage? We learn more about her in order to fall in love with this "green curl".

The most useful of all varieties of cabbage!

This vegetable is very pretty on the outside and no less attractive on the inside. In appearance, it resembles a flower bouquet, as it is assembled from bright green inflorescences. Broccoli is a type of cauliflower. It is full of vitamins (B, A, PP, C, K, U), minerals - selenium, iron, sodium, iodine, zinc, calcium, silicon, magnesium and others.

This cabbage contains folic acid, fiber, bioactive substances. The therapeutic qualities of broccoli are so high that it has been called the "vegetable of the 21st century"!

A vegetable is not without flaws: how does broccoli threaten health?

She is so much and often praised, and some do not even realize that the miracle healer broccoli has contraindications.

The main taboos for eating broccoli:

• high acidity of gastric juice;
• exacerbation of diseases of the pancreas;
• bowel surgery.

You will have to completely abandon this cabbage in any form if the body does not tolerate such a product and responds to it with an allergy.

And now about the unpleasant properties of broccoli. The benefits and harms of this vegetable can change places if it is used improperly. Although doctors urge to regularly include it in the diet, this does not mean that cabbage should be eaten in large quantities. Eating only cabbage (something some women do in an effort to lose weight) or eating too large portion sizes can lead to underactive thyroid and weight gain. This is especially dangerous for teenagers, as it is fraught with stunted growth.

Important! To ensure that the benefits of broccoli remain the same after heat treatment, it is not recommended to cook it using microwaves or fry it in oil in a pan. When roasted, carcinogens are formed that provoke cancer. And the use of dishes with an appetizing crust strikes at the liver.

It can be boiled, stewed, fried. Calorie content depends on how to cook this cabbage.

If you evaluate the dish not by its taste, but by the number of calories, then steamed broccoli will take the leading position. Its benefits and harms for losing weight are explained simply: in such a product, there are only 27 Kcal per 100 g! He will feed and supply the body with vitamins and microelements, which are so lacking for those who are on a diet.

Preparing this dish is simple: rinse the head of cabbage. Cut off the base, divide the head of cabbage into inflorescences (if the cabbage is frozen, do not defrost). Put the broccoli in a double boiler or in a colander that you place in a pot of boiling water. Cook 7 minutes. You can pour the cabbage with garlic-lemon dressing.

A boiled vegetable is no less valuable in terms of health and harmony. It has 28 kcal. Blanching cabbage is even easier. It is enough to boil water, salt, place the inflorescences in it for 3 minutes, and then put them in a colander. If desired, cabbage can be seasoned with olive oil.

Important! It is forbidden to use water in which the vegetable was boiled, since it contains nitrogenous bases that adversely affect the body.

The calorie content of the stew will be slightly higher - 37 Kcal. The recipe for its preparation is as follows: wash the broccoli, sort it into inflorescences. Place them in a hot skillet with olive oil. Add a little water, put salt and spices, close the lid, simmer for 15 minutes. You can add chopped garlic, onion.

In last place in terms of dietary abilities is fried broccoli, it contains 46 kcal. If it is pre-boiled, then frying will take 5-10 minutes. Raw cabbage will have to be held in a pan for 10-15 minutes. Heat a frying pan with olive oil, put the cabbage, sprinkle with seasonings (chili, garlic, cumin) and fry for about 4 minutes.

Put the broccoli on a dish, add soy sauce, balsamic vinegar, mix. The dish will turn out very tasty if the boiled pieces of cabbage are rolled in breadcrumbs or batter, and then browned in butter for 10 minutes.

There is no consensus regarding the use of broccoli in its natural form. Some experts believe that thermal exposure reduces its healing reserve by half. Others do not advise eating such cabbage raw, so as not to bring E. coli into the body.