Benefits of raw broccoli. Broccoli - contraindications

The surrounding nature is unusually rich in valuable products, one of them is broccoli, a tasty and healthy cabbage native to the Mediterranean, where it was bred through selection. The plant's shape resembles the one loved by many cauliflower, however, the flower head growing from a thick stem is usually dark green, sometimes with a purple tint. Broccoli can be eaten raw or cooked, but it contains more beneficial nutrients and vitamins when eaten raw. Women should never ignore broccoli as it contains huge benefits for health, beauty of skin and hair.

Broccoli - tasty and healthy, its features

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

1. Highly nutritious product

Broccoli is a wonderful source of fiber, vitamins and minerals, including potassium, magnesium, manganese, which the body needs to maintain health. This is especially important for the nutrition of pregnant women, since the developing fetus needs balanced complex useful nutrients. One cup of broccoli per day is enough for

2. Has a beneficial effect on the circulatory system and heart function

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

3. Protects the body from the development of cancer

Scientists have found that eating broccoli helps remove estrogen from the body, causing development cancer diseases. Broccoli is especially effective in preventing breast and uterine cancer.

4. Has a positive effect on the nervous system

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

5. Promotes weight loss and weight loss

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

6. Strengthens the skeletal system

Broccoli is an excellent source of calcium, which it supplies the body with in quantities exceeding its content in dairy products. This helps women overcome osteoporosis, which is especially common after pregnancy and in older age. Women usually cover its deficiency with ready-made calcium preparations. An alternative to them could be daily use enough broccoli.

7. Has a beneficial effect on the retina of the eyes

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

8. Provides healthy skin

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

9. Promotes regeneration and rapid restoration of the skin epithelium

Broccoli contains a substance called glucoraphanin, which ensures faster skin healing and renewal. In the process of tightening 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 skin structure. Free radicals are responsible for the problems that arise with age on our skin and are responsible for accelerating skin aging. By blocking, vitamin C prevents the occurrence of fine and deep wrinkles, age spots. In addition, broccoli contains beta-carotene, vitamin E and B complex vitamins, which help in the natural rejuvenation of the skin and give it a healthy and fresh appearance.

11. Protects the body from ultraviolet radiation

This cruciferous vegetarian vegetable protects your skin from UV rays 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 broccoli is consumed, a kind of matrix of protective enzymes is formed in the skin cells, protecting it from the aggressiveness of the sun. A substance called sulforaphane appears under the skin, reducing redness and inflammation caused by the action of ultraviolet rays. Therefore, eating broccoli every day during the holiday period, especially while on the seashore, is no less useful than using protective creams against sun exposure.

12. Protects the body from skin cancer

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

13. Strengthens the skin's immune system

Broccoli is useful for women to maintain beauty:

1. For healthy hair

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

2. For hair growth
3. To strengthen hair follicles

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

4. Against hair loss

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

5. Provides shine to hair

Broccoli oil contains unique composition fatty acids, similar to silicone, which is responsible for the healthy natural shine of hair. Omega-9 fatty acids make hair smooth, helping to overcome the effects of harmful detergents And chemical substances on hair follicles. In this regard, broccoli is clearly a good competitor to ready-made shampoos and conditioners.

Broccoli is best consumed raw. Most often it is added to salads. Broccoli can be used to prepare a wide variety of dishes because it can be consumed

  • steamed,
  • blanched
  • stewed,
  • baked in the oven,
  • add to meat, soups, yoghurts, etc.
Broccoli. Where can 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 refrigeration. This will lead to premature spoilage of the product. Blanched broccoli can be stored frozen for up to a year.

Prepared meals remain 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!

The discoverers of this medicinal vegetable from the cabbage family were the ancient Romans. An annual plant, broccoli, bred through selection from cauliflower, turned out to be more resistant to climatic conditions than its predecessor. The culture quickly gained nutritional popularity due to the presence of natural vitamins, microelements and fiber. The minimal content of vegetable fats has made broccoli an indispensable product in the diet of people who observe healthy image life. The dietary vegetable is successfully used in medicinal purposes- it is indispensable for physical recovery after operations or during serious illnesses associated with intestinal pathologies.

What does broccoli look like?

In appearance, cabbage consists of green or purple asparagus inflorescences 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 stalk. Young shoots, both stems and inflorescences of the crop, are mainly eaten.

Nutritional value of broccoli

Broccoli contains organic nutrients that give the crop healing properties. This allows cabbage to be used in children's and dietary nutrition, for diabetes, in the treatment of diseases of the gastrointestinal tract, oncology and cardiovascular pathology.

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

  1. C (ascorbic acid) - the content in the product is 2 times higher than citrus fruits (89.2 mg). Normalizes the functions of connective and bone tissues, restores the body's immune defense.
  2. A (retinoid beta-carotene) – supports healthy vision, improves skin metabolic processes, 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, ensures regulation of blood clotting.
  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. Derivatives of groups B (B1, B2, B3, B5, B6, B9) - synthesize ATP, participate in the formation protective antibodies, reduce the risk of developing fetal pathologies during pregnancy, 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 requirement for human consumption. Cellular derivatives actively participate in metabolic processes, stimulating the production of water-salt balance.

The protein composition of the product is superior to 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 slowly split into acidic environment stomach, preventing rapid insulin release.

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

Broccoli calories

Fresh vegetables are the most nutritious and healthy. The calorie content of cabbage per 100 g is only 34 kcal. When boiled, the product loses a third beneficial properties, due to which the calorie indicator is also reduced - 27 kcal.

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

Persistent positive effect ensured by regular consumption of cabbage inflorescences. For example, dishes from fresh vegetable have a strengthening effect on the body, help you quickly get rid of stress, normalize sleep and restore your mental state after prolonged depression.

Steamed or steamed high temperature Nutritionists recommend using broccoli regularly:

  1. To strengthen the immune defense, increase the level of resistance to diseases of viral or infectious etiology.
  2. In order to prevent possible development complications of gastrointestinal pathology.
  3. As a prevention of diabetes mellitus, as well as in dietary nutrition to normalize insulin during remission.
  4. How to prevent the development of complications oncological diseases means.
  5. IN for preventive purposes improving the functioning of cardiovascular muscles, lowering blood pressure.

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

Cosmetic application of the product is widely used to strengthen nails and hair, adjust water balance epidermis, cellular regeneration and normalization of hormonal imbalances.

The most valuable composition is, of course, the raw vegetable. But you can also use stewed, boiled, steamed or baked broccoli dishes as a dietary food.

Constant dietary preference for vegetable variations from cabbage will provide optimal conditions for powerful vitamin prophylaxis of the whole body during the recovery period.

Separately, we can highlight the value of the product for severe cancer patients. Regular consumption of broccoli will ensure the constant removal of dead cells, free radicals, waste, toxins and heavy metal ions from the body. Therefore, cabbage must be included in the diet of irradiated patients. The optimal preventive product is ideal for preventing the development of cancer complications due to the presence of organic sulforaphane, 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 irreplaceable for older people. The sulforaphane contained in it destroys the cartilage growths of the joints. Including a healthy vegetable in your diet significantly reduces constant pain in the legs and arms, prevents the occurrence of arthritis.

Leading nutritionists do not recommend consuming more than 100 g of vegetables per day for an adult. Complex and volumetric concentration useful substances in broccoli cabbage excessive consumption provokes the development of hypervitaminosis 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 infant from 7-8 months of age.

Contraindications for eating broccoli

Systematically studying 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 urgent recommendations of gastroenterologists, when prescribing gentle vegetable diets You should be careful when eating cabbage:

  1. If there is an individual intolerance to the product or an allergy diagnosed in the patient.
  2. For severe pathology of the gastrointestinal tract caused by high acidity.

How to preserve broccoli at home

When choosing a vegetable at the market, stick to a few simple rules. The head of cabbage should be dense, with uniform inflorescences, of a uniform green hue. The smell is fresh, not on the surface visible damage(damage, rot, strange small spots).

You can store fresh cabbage in the refrigerator for 2 to 4 days, after wrapping it wet towel. There is no need to wrap the vegetable in a bag; continuous air supply ensures optimal conditions for preserving the product.

Deep freezing cabbage will increase its shelf life. To place in the freezer, the inflorescences must be separated and blanched for 3 minutes in boiling water. Then rinse cold water and let dry. Broccoli retains its beneficial properties in the freezer for about a year after it is initially frozen.

You should not re-freeze 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 beneficial properties, broccoli is very popular not only as a product of the daily diet. It is great for athletic people, ideally replacing animal proteins, allowing good nutrition for vegetarians.

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

Video: beneficial properties of broccoli for the body

Broccoli is popular due to the huge amount of beneficial substances it contains. Most often it is used as food, but it has also found its use in cosmetology. Despite great benefit for the body, there are some contraindications.

Calorie content and chemical composition of broccoli

This cabbage is considered low-calorie, and therefore dietary product.100 g of fresh or boiled product contains only 34 kcal, when frying, the energy value increases to 46 kcal due to the addition of frying oil. But at the same time, the composition of broccoli is amazing in the amount of vitamins and other useful elements.

Most of all, it contains vitamins of groups PP, B, as well as A, E and C. Thanks to the latter, it has excellent antioxidant properties. Also found in it are minerals such as chromium, boron, iodine, copper, manganese, magnesium, sodium, phosphorus, iron, potassium, calcium. Broccoli contains 2.8 g of protein (more than any other cabbage) and 7 g of carbohydrates, and contains carotene.

Did you know? Broccoli is an annual plant, a type of cauliflower. The parts used are the same as cauliflower, but broccoli is considered more nutritious and has a better taste.

Broccoli protein is rich in various amino acids, which prevent the development of a number of diseases, and also support the functioning of the entire body. That's why The protein of this type of cabbage is comparable to the protein of meat.

Benefits of broccoli for the body

Since the vegetable contains many beneficial substances that, when interacting with each other, produce an additional positive effect, it has a wide range of medicinal properties.


For withdrawal excess water and salts responds to potassium, normalizes brain and bone tissue phosphorus and calcium, iron and cobalt contribute to hematopoiesis. Supports endocrine system function thyroid gland iodine. Broccoli is used for weight loss not only because of its low calorie content, but also due to its preventive effect - it prevents cellulite.

By the way, the amount of carotene in broccoli exceeds the amount of this substance in carrots. A huge amount of vitamins E and C rids the body of free radicals. B vitamins help support the nervous system, phytoncides prevent the proliferation of various fungi and pathogenic bacteria

Did you know? . Toxins and waste are removed from the body thanks to the huge amount of fiber in the vegetable. It has been proven that broccoli should be consumed as a preventive measure to prevent the development of atherosclerosis, to improve heart function, and to slow down the aging process in the body. It is believed that broccoli originates from the regions of Asia Minor and the Mediterranean, but as a cultivated plant it began to be grown in Ancient Rome.

. This tradition of growing broccoli has spread throughout Europe and the world. The vegetable gained particular popularity in Italy and France. It also took root in America, but began to be used in cooking only at the beginning of the last century. The vegetable is also used in the treatment of cataracts and for prevention ophthalmological diseases

. In particular, its beneficial substances have a beneficial effect on the retina of the eye and its lens. Broccoli is effective in treating the gastrointestinal tract and liver. It is included in the diet of people who have had infectious diseases , as well as those suffering from flatulence and dysbacteriosis. As prophylactic

the vegetable is consumed to prevent heart attacks, strokes, to improve digestion, appetite, normalize the outflow of bile, growth, and skin condition.


How to choose broccoli when buying

Today, broccoli can be bought in stores both fresh and frozen. Frozen is not much inferior in beneficial properties to fresh, but you also need to choose it carefully. So, the vegetable should be firm and have a dark green, even slightly purple color. Make sure that all the buds on it are tightly closed, otherwise the vegetable is considered overripe. The head of cabbage must be free of rot, yellowness, spots and other damage. The broccoli should smell fresh. The most common type of broccoli you can find on store shelves is calabrese. In appearance it resembles an umbrella on a thick stem. On top there is a dense green inflorescence. Sometimes you can find so-called asparagus or Italian broccoli. It produces thin stems on which small inflorescences of green or purple color are located.

How to properly store broccoli

In order for cabbage to retain its nutrients for as long as possible, it must be stored properly. To do this, place the vegetable in an airtight container and put it in the refrigerator. This way it can be stored for no more than a week.

If you want to freeze broccoli, you need to sort out the inflorescences, disassemble them, wash them, put them in a bag or a special container and put them in the freezer. Cabbage can be stored frozen for no more than six months.

The benefits of broccoli in the fight against cancer

In addition to vitamins E and C, which work as antioxidants, the substance sulforaphane was found in cabbage, which makes it possible to use broccoli in the fight against prostate cancer in men and breast cancer in women. And Japanese scientists claim that this substance is excellent at fighting skin cancer. American scientists have established through experiments that for effective fight with the disease, you need to eat two broccoli dishes a day.

Broccoli also contains sinegrin and indole-3-carbinome, which also effectively fight the disease. The first prevents cancer cells from multiplying, and the second improves the immune system's ability to fight cancer. Thus, joint action These two components help to completely overcome the disease.

Summarizing all the developments in this area, the World Cancer Research Fund recommended the use of broccoli for the treatment of cancer of the esophagus, stomach, genitourinary system, lungs, larynx, rectum, pancreas.

Broccoli during pregnancy

Given the huge amount of useful and nutritious substances, the vegetable should be included in the diet of pregnant women. In addition, broccoli is recommended for normalizing metabolism. This low-calorie product helps you avoid gaining excess weight, although it contains a large amount of protein. The latter is very necessary for expectant mothers - it contains a lot of proteins that are necessary for the formation of all organs and systems of the baby’s body.


Broccoli contains more vitamin C than lemon. It also contains a huge amount of chlorophyll, which has a positive effect on blood composition and immunity. The latter is very important for a pregnant woman. Even the most minor diseases can lead to deviations in the formation of the child’s body.

This cabbage contains a huge amount of folic acid and B vitamins, which accumulate in the body. And their presence is very important for the formation of the child’s hematopoietic system, as well as his nervous system. It is known that a lack of folic acid can provoke mental retardation, cerebral hernias, and microcephaly. This cabbage is especially recommended for anemia, because it is very rich in iron.

Thanks to such a huge amount of useful substances, doctors recommend increasing the amount of broccoli in the diet even at the stage of pregnancy planning. This will help balance salt composition, the amount of micro- and macroelements in the body, replenish it with vitamins, strengthen the immune system, improve blood composition. Broccoli promotes good digestion, which is also important during pregnancy, which is often accompanied by constipation.

Today, broccoli can be bought in stores both fresh and frozen. Frozen is not much inferior in beneficial properties to fresh, but you also need to choose it carefully. So, the vegetable should be firm and have a dark green, even slightly purple color. Make sure that all the buds on it are tightly closed, otherwise the vegetable is considered overripe. The head of cabbage must be free of rot, yellowness, spots and other damage. The broccoli should smell fresh. One of the biggest benefits of broccoli is its high protein content. One hundred grams of this cabbage contains more protein than the same amount of beef. At the same time, there is practically no fat in the vegetable.

How is broccoli used in cosmetology?

Just including broccoli in your diet will saturate your skin with beneficial substances, giving it elasticity and a radiant appearance. But in cosmetology, cabbage is used for applying masks, wraps and other procedures.

Vegetable juice is also used separately various means facial skin care. It protects it from ultraviolet radiation, relieves inflammation, stimulates skin defense mechanisms, and increases detoxification reactions.


The juice of this cabbage has an excellent effect on hair. Thanks to vitamins A, E, ascorbic acid, fatty acids, microelements, it saturates the hair with everything it needs, giving it a healthy shine and strength. It creates a protective shell around the hair, which smoothes it, prevents it from becoming electrified, and transforms split ends. At the same time, the hair is not weighed down and is nourished with everything it needs.

Broccoli oil, which is extracted from the seeds of the vegetable, is readily used in cosmetology. Unfortunately, due to the high content of erucic acid, it cannot be used internally, but use for hair has proven its effectiveness: it becomes soft, shiny, and does not tangle. The oil not only nourishes the hair and skin, it also perfectly moisturizes them, absorbing quickly and leaving no grease behind.

Application in dietetics: benefits of broccoli for weight loss

It is believed that a number of components contained in cabbage help improve and speed up carbohydrate and fat metabolism. For example, chlorophyll in combination with B vitamins improves the body's absorption of carbohydrate energy. This means that while moving, a person whose diet includes broccoli burns more calories. The presence of a large amount of fiber helps to naturally and painlessly cleanse the intestines and increase the speed of digestion.

But at the same time, several myths are associated with broccoli, which are actively used when describing its beneficial properties. For example, this type of cabbage is sometimes called a negative calorie product. That is, it is believed that the body spends more energy on assimilation of a vegetable than the product itself is capable of providing. However, the only thing that science has proven is the low calorie content of the plant.

Another common myth is that broccoli allegedly speeds up metabolism by cellular level. In general, we can agree with this statement, since chemical composition vegetables are really capable of such effects.

But the main benefit of broccoli in the field of nutrition is the huge amount of fiber with a low calorie content. That is, by using broccoli, you can reduce the calorie content of portions while maintaining their volume. However, a large increased amount of fiber will help cleanse the body.

Having figured out what the benefits of broccoli are, it is worth considering the downside of consuming this product. The point is not even that with poor sanitary treatment along with raw vegetable You can introduce E. coli into your body, which is very dangerous, for example, during pregnancy. People with impaired pancreatic function and high acidity should eat broccoli in its raw form very carefully. IN

postoperative period in some cases, you should not eat foods high in fiber, which include broccoli., try eating a little vegetable first. The harm of broccoli lies in its decoction, which is rich in purine compounds. This is dangerous for arthritis, arthrosis, gout, as it can cause exacerbations.

In addition, if you fry broccoli in oil and high heat, not only are many of the beneficial properties of the vegetable lost, but also a large number of carcinogens are formed. They also cause severe harm to the body.

Therefore, if you want your body to receive a significant amount of beneficial substances from broccoli, if you use it for prevention or as an addition to the treatment of specific diseases, try to eat only raw product. The vegetable does not last long in the refrigerator, but freezing will help extend the shelf life while preserving the nutrients. So you can always organize yourself a high-vitamin and useful product on the table.

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Broccoli is a type of vegetable in the Brassica family. This annual plant is a type of cabbage. Like broccoli's biologically related predecessor, cauliflower, the species' unopened inflorescences, not the leaves, are edible.

Researchers have found that this hybrid was bred on the northeast coast Mediterranean Sea in the VI–V centuries. BC e. Very for a long time the crop was produced only in Italy, where the local name broccoli is a form plural from broccolo - “blooming cabbage stem”. The Latin word bracchium – “branch” – also took part in word formation. The very first mention of the vegetable dates back to the 16th century and the treatise “Historia Generalis Plantarum”. The plant appeared in Great Britain only two centuries later, and it was called Italian asparagus. There is evidence that Thomas Jefferson himself tried to cultivate broccoli in America, but then the vegetable did not gain much popularity. Industrial use of the plant began in the 1920s in San Jose and throughout California (this headquarters now provides almost 90% of the annual harvest). The largest exporters of broccoli are also India, China, Spain, France, and Türkiye.

During the first season, the stem of the plant grows to 0.5–1 m, and at its top several flower stalks (so-called succulent branches) with inflorescences of small buds appear. This formation is cut off before the buds open and become flowers. yellow color. Most favorable conditions Growing broccoli is a cool climate with a temperature range of 18–25o C and high humidity. Harvesting occurs when the head with buds reaches a radius of 5–9 cm. After cutting it, the lateral buds produce new shoots, so cabbage can bear fruit even in winter for several months in a row. When the buds turn bright yellow, the broccoli is overripe and unfit for consumption. For maximum conservation healing properties It is important not to cook broccoli longer than required. It is most convenient to steam or blanch cabbage. This dish is suitable for adding to salads, casseroles, and making fillings. Soups made from this vegetable are pleasant to taste and low in calories.

The key requirement for growing a plant is high level lighting and moist soil. Otherwise, the vegetative mass will not form and the broccoli heads will not grow. Sharp increase or a decrease in temperature negatively affects the rate of leaf formation (small heads appear that soon bloom). As the number of leaves increases, the size and density of the cabbage head increases. The rate of seed formation in broccoli is higher than that of cauliflower. Moisture-intensive soils with a deep cultural layer, for example light loamy and medium loamy soils, are considered optimal for cultivating vegetables. To plant broccoli, it is important to carefully dig up the soil, breaking up all the clods.

Nutritional and vitamin value of broccoli

Broccoli, more than other types of cabbage, is rich in nutrients. The protein content is especially high - almost like beef or chicken egg. A large number of amino acids stabilizes the work internal systems body. In broccoli you can find a special vitamin U, which serves to prevent peptic ulcers.

The nutritional value 100 g broccoli:

  • 2.824 g protein
  • 0.379 g fat
  • 6.673 g carbohydrates
  • 2.682 g dietary fiber
  • 0.162 g organic acids
  • 89.398 g water
  • 1.785 g monosaccharides and disaccharides
  • 0.875 g ash

Vitamins in 100 g of broccoli:

  • 0.383 mg beta-carotene (provitamin A)
  • 386.053 mcg retinol equivalent (A)
  • 89.248 mg ascorbic acid (C)
  • 0.075 mg thiamine (B1)
  • 0.115 mg riboflavin (B2)
  • 0.576 mg pantothenic acid (B5)
  • 0.179 mg pyridoxine (B6)
  • 63.673 mcg folic acid (B9)
  • 0.636 mg vitamin PP
  • 1.108 mg niacin equivalent (NI)
  • 0.788 mg tocopherol (E)
  • 101.65 mcg phylloquinone (K)

Energy value of broccoli

  • Calorie content of 100 g of raw broccoli – 28 kcal.
  • Calorie content of medium-sized broccoli (200 g) is 56 kcal.
  • Calorie content of boiled broccoli is 34 kcal.
  • Calorie content of fried broccoli is 47 kcal.

Regular inclusion of broccoli in your diet definitely cannot harm your figure. The vegetable provides the body with a huge amount of important components, having very low energy value. When creating dietary nutrition programs, broccoli is supplemented with other vegetables (for example, as part of a salad) and vegetable oils, since it is difficult to get used to the taste of such cabbage right away.

Boiled broccoli contains few calories, but when cooked, almost half of the vitamins in its composition are lost. Those who include this vegetable in their diet are advised to give preference to raw broccoli, and use boiled broccoli as a side dish for fish and meat dishes.

Oil and breadcrumbs are often used to fry broccoli, which increases the calorie content of the finished product. However, these ingredients are also required even during a diet (at least not large quantities). Compared to other vegetables, roasted broccoli contains very few calories, making it a suitable option for a low-calorie diet.

Mineral elements in broccoli

Broccoli is extremely rich in selenium and copper. The leading macroelements in cabbage are potassium, calcium and phosphorus. The combination of these elements ensures the maintenance of the harmonious functioning of the body’s internal systems: digestive, circulatory, urinary. Broccoli helps strengthen bones and teeth.

Macronutrients in 100 g of broccoli:

  • 47.673 mg calcium (Ca)
  • 316.704 mg potassium (K)
  • 21.852 mg magnesium (Mg)
  • 66.498 mg phosphorus (P)
  • 33.671 mg sodium (Na)

Microelements in 100 g of broccoli:

  • 0.735 mg iron (Fe)
  • 0.416 mg zinc (Zn)
  • 49.537 µg copper (Cu)
  • 0.214 mg manganese (Mn)
  • 2.583 µg selenium (Se)

Beneficial properties of broccoli

  • It is no coincidence that broccoli is considered one of the most healthy vegetables in the diet. Many people are taught from childhood to its slightly bland taste so that the body receives a lot of vitamins from this vegetable. Young broccoli leaves are no less healthy than spinach.
  • This product effectively serves to prevent cancer, problems with the heart and blood vessels, disorders of the nervous system, disorders of the stomach and intestines, and improper metabolism. Doctors often recommend that those who suffer from these diseases include raw broccoli in their menu. Cabbage also treats gout.
  • Anetol trithione has been isolated from broccoli, which reduces the likelihood of colorectal cancer and tumor processes in the chest. The compound not only has anti-oncological properties, but also fights atherosclerosis. Cabbage has a choleretic and laxative effect.
  • Regular inclusion of broccoli in the diet helps prevent early aging due to the presence of methionine and choline, which prevent the formation of cholesterol accumulation. Cabbage helps eliminate heavy metal salts and is especially important for treatment radiation sickness. The vegetable is indispensable for people weakened after a major operation, for diabetics, children, pregnant women, as well as elderly people at risk of developing atherosclerosis.
  • ABOUT anti-cancer properties broccoli became known relatively recently. Johns Hopkins University held medical research, as a result of which sulforaphane was found in cabbage. This substance destroys bacteria that cause peptic ulcers in the tissues of the stomach. The compound prevents the development of cancer and kills even those microorganisms that are resistant to antibiotics. Currently, pharmacists are developing drugs with the addition of sulforaphane to obtain optimal absorption for cancer prevention. There is evidence that the most sulforaphane can be found in the sprouts of this vegetable. This component is found in the seeds and, as it grows, is distributed throughout the plant, as a result of which its concentration in 1 unit of vegetable decreases all the time. You can compare a tiny broccoli sprout and a large plant (up to 1 kg), which contain an equal amount of this chemical compound. As you know, adherents of a healthy diet often include wheat sprouts, soybeans and other grains in their diet; you can expect broccoli sprouts to become equally popular. Getting them at home is quite simple: you should wash the purchased broccoli seeds, place them inside a damp cloth and wait for them to germinate in a few days. The resulting product is at least useful to add to salads and other dishes.
  • Broccoli can be served after steaming or frying with breadcrumbs. The vegetable is often made as an ingredient in soups, pies, sauces, omelettes, and vegetable side dishes.
  • The fresh vegetable is often used in salads and side dishes. Fresh broccoli with sauce is great for a pre-dinner snack.

Contraindications for eating broccoli

Surely everyone has heard about the benefits of broccoli. This green cabbage contains a lot of vitamins and microelements that are necessary for human health and normal functioning.

But what exactly substances does it contain? What organs and systems are they necessary for? Well, now we should talk about this. AND we'll talk not only about the benefits of broccoli. There can also be harm and negative consequences from eating this vegetable, so this topic also deserves attention.

Macro- and microelements

Before we talk about the benefits and harms of broccoli, we should pay attention to the energy value of this cabbage. 100 grams of vegetable contains:

  • 34 calories.
  • 6.64 g carbohydrates.
  • 2.82 g protein.
  • 0.37 g fat.

With such a low calorie content, broccoli contains a lot of useful substances. Contains potassium (316 mg), calcium (47 mg), magnesium (21 mg), sodium (33 mg), phosphorus (66 mg), manganese (210 mcg), copper (49 mcg), selenium (2.5 mcg), iron (0.73 mg) and zinc (0.41 mg).

All these macro- and microelements, in short, help remove excess salt and water from the body, improve the functioning of the thyroid gland and circulatory system, strengthen bones, and also maintain tissue strength.

B vitamins

There are most of them. Daily norm of these substances for humans is 60-100 mg. It will not be possible to fully talk about the importance of all the B vitamins that make up broccoli, since there are so many of them. But it is worth briefly listing their features:

  • Thiamine (B1). Per 100 grams - 0.071 g. Stimulates brain activity and relieves depressive states.
  • Riboflavin (B2). Per 100 grams - 0.117 mg. Improves skin condition, participates in metabolism and breakdown of food.
  • Niacin (B3). Per 100 grams - 0.639 mg. Normalizes cholesterol, improves excretion gastric juice and takes part in redox processes.
  • Choline (B4). Per 100 grams - 18.9 mg. Ensures normal functioning of the nervous system, restores liver tissue.
  • Pantothenic acid (B5). Per 100 grams - 0.573 mg. Activates the metabolism of fatty acids, restores and maintains cellular tissues, synthesizes hormones.
  • Pyridoxine (B6). Per 100 grams - 0.175 mg. Stabilizes nervous activity, participates in the absorption of carbohydrates and lipids.
  • Folic acid(AT 9). Per 100 grams - 63 mcg. Participates in the synthesis of enzymes, amino acids and even DNA chains, and has a positive effect on the functioning of the hematopoietic system.

Vitamins C, E and K

They are also found in green cabbage. And here's the quantity:

  • Ascorbic acid(WITH). Per 100 grams - 89.2 mg. Participates in the synthesis of collagen fibers, in the process of hematopoiesis, in metabolism, and in increasing immunity.
  • Tocopherol (E). Per 100 grams - 0.78 mg. A powerful antioxidant that prevents pathological peroxidation.
  • Phylloquinone (K). Per 100 grams - 101.6 mcg. Normalizes blood clotting, prevents the penetration of bacteria and viruses into wounds, helps in the absorption of calcium, and prevents osteoporosis.

As you can see, broccoli has undoubted health benefits. And there can be harm, of course, if you eat only cabbage for 24 hours, but this is understandable. Moderation is important in everything.

Beta carotene

It is a powerful antioxidant that protects body cells from the effects of free radicals, the most dangerous of which are singlet oxygen and polyunsaturated acids. Thanks to this substance, people are bypassed by many serious illnesses. It also prevents early aging.

Beta-carotene is found in large quantities in broccoli, the benefits and harms of which are now we're talking about. Briefly, its properties can be summarized as follows:

  • Security healthy condition nails, hair and skin.
  • Preventing wrinkles.
  • Protecting the body from UV radiation.
  • Preventing the emergence atherosclerotic plaques, clogging blood vessels.
  • Positive effect on vision and eye health.

The daily requirement of beta-carotene is 5 mg. 100 grams of broccoli contains about 0.36 mg.

Cellulose

Dietary fiber is a necessity for our body. If they are not supplied with food, then you should expect nothing but harm. And the benefits of broccoli largely lie in its high fiber content. The daily allowance for a person is 25-40 grams, depending on body weight. And per 100 grams of broccoli there are 2.41 g. And this is why it is important to consume fiber in this vegetable:

  • It controls blood sugar levels by slowing down the absorption process.
  • Daily fiber intake at this level reduces the risk of heart disease, diverticulitis and hemorrhoids by 40%.
  • Fiber controls appetite and promotes loss excess weight and, because it gives a feeling of satiety.
  • Dietary fiber removes pathogenic fungi and yeast from the body.
  • Fiber minimizes the risk of developing irritable bowel syndrome and the appearance of kidney and gallstones.

But maybe, in addition to the benefits, there may also be harm to health from broccoli, if we talk about dietary fiber. Regular and significant excess of fiber intake can lead to flatulence, diarrhea, food allergies. And people with chronic diseases intestines. Otherwise, excess fiber in this case will serve as a “base” for the development of those present in the diseased stomach. pathogenic bacteria.

Benefits for women

  • Nutritional value and benefits with a low calorie content. An ideal product for those losing weight.
  • Protection against cancer. The complex of substances contained in broccoli prevents the appearance of uterine or mammary cancer.
  • Positive effect on the central nervous system, protection from stress to which women are highly susceptible.
  • Strengthening skeletal system. Women are susceptible to osteoporosis, which develops either in old age or after pregnancy. And broccoli is a rich source of calcium, which protects bones.
  • Skin improvement. Vitamin E contained in broccoli promotes the production of collagen, which keeps skin firm and healthy. Antioxidants prevent age-related changes that begin quite early in women.

Green cabbage also helps improve hair condition, stimulating hair growth, preventing hair loss and providing shine. Therefore, it is even used in the beauty industry.

Broccoli cosmetic oil

It should be used by women concerned about beauty issues. This is a real hair elixir that strengthens follicles, effectively nourishes and moisturizes them along the length, protects them from external influences, accelerates growth, gives them softness, strength and shine.

The oil is perfectly absorbed into the skin and hair, which provides a quick healing effect of its components and an impressive effect. And both tactile and visual.

For pregnant

Women preparing to become mothers need nutrients much more than ordinary people. And broccoli, as mentioned earlier, is rich in them.

The low calorie content of green cabbage plays into the hands of pregnant women. By eating broccoli, they will not gain extra weight on top of that.

At the same time, the vegetable contains protein. And protein is the most important construction material, indispensable in the process of formation of fetal organ systems.

Vitamin C and chlorophyll have a good effect on the composition of the blood and the immunity of the expectant mother, weakened by pregnancy. The risk of getting sick during these important 9 months is significantly reduced.

Folic acid and B vitamins affect proper development hematopoietic organs and nervous system of the unborn child.

Notes to expectant mothers

It is important to note some nuances associated with broccoli. Benefit and harm, as is known, are inseparable concepts. And although the negative consequences of consuming this vegetable are rare, they cannot be ignored.

It is not recommended to eat broccoli raw. There is a risk of infection with E. coli. It will provoke an upset digestive system (applies not only to pregnant women), and this, combined with a weakened immune system, can infect the fetus. You should also not eat broccoli if you have high stomach acidity.

The second nuance is allergies. Anyone can have it, but pregnant women should be more afraid of it. Any reaction increases the risk of transmitting allergens to the fetus, which leads to further health problems for the unborn child.

And, of course, you can’t drink broccoli broth. It contains a high content of purine compounds, which negatively affect the body.

The effect of green cabbage on men

This topic is also worth considering, since it has been said about the benefits and harms of broccoli for women. This vegetable has a positive effect on men's health. Namely:

  • Consumption of broccoli reduces estradiol levels, female hormone.
  • Green cabbage is rich in glucoraphanin, which is essential for the male body as it reduces the risk of prostate cancer.
  • The beta-carotene contained in broccoli helps increase sperm count. This improves reproductive function.

This is about the positive properties and benefits of broccoli. The vegetable can also be harmful to men, and this nuance cannot be ignored.

If poor cabbage was chosen, not grown under environmental conditions, then it will contain large quantities of goitrogens, pesticides and gases. As a result, problems with the thyroid gland, gastrointestinal tract and, possibly, erection.

Benefits for children

Young parents are strongly recommended to diversify their baby's diet with green cabbage. You just need to consult your pediatrician first to avoid negative consequences and harm. The benefits of broccoli for a child’s body are as follows:

  • The fiber contained in green cabbage effectively cleanses the baby's intestines of harmful substances and excess foods. Broccoli normalizes the bowel movement process and prevents constipation.
  • The vitamin complex of green cabbage is an excellent source of energy for the child’s body. It also promotes the normal functioning of the nervous system and prevents the development of anemia.
  • Broccoli has protein. So it can be given to children who do not like meat.
  • Green cabbage prevents infection of the body by the Helicobacter bacteria. Therefore, it is important to give broccoli to children with a hereditary predisposition to gastric diseases.

And, naturally, all the previously mentioned properties of green cabbage also apply to the child’s body. In early childhood, you can make puree from it for your baby, and in adulthood you can give it whole pieces.

Contraindications

The benefits and medicinal properties of broccoli were mentioned above. However, this vegetable can also cause harm. If you eat it in uncontrolled quantities! Here possible consequences:

  • Nervous system disorders. Insomnia, for example. This is the result of excess B vitamins.
  • Violation of blood composition. It was said above that potassium is involved in the renewal process blood cells. However, its excess in the body is fraught with failure in the natural replacement process.
  • Gastrointestinal disorders. Coarse fiber taken in large quantities disrupts the intestinal microflora and irritates the stomach.
  • Hives. If you are allergic to carotene, you should not eat green cabbage. The properties of broccoli will not bring any benefit. Harm and consequences, however, are guaranteed.
  • Fragility of bone tissue. Excess calcium can begin to wash it out of the body.

But if a person is not allergic to this vegetable, then only broccoli will benefit. And we must also remember about the harm to the body if you do not monitor the amount of food eaten.

Rules of use

By considering this topic I would like to complete the story about the benefits and harms of broccoli. Frozen green cabbage can be found in any store, but it is better to look for fresh. Its taste is richer and more pleasant, and it also contains more nutrients. And freezing to some extent “kills” all of the above.

You can eat broccoli in any form, but it is best to steam it. You can also eat raw cabbage, but it's not for everyone. In addition, it will have to be carefully treated to remove harmful substances.

The most delicious, but the least useful option- frying. Five minutes on high heat is enough, and tasty dish will be ready.

However, this is too common. It's better to make broccoli casserole. Divide the washed cabbage into inflorescences, place on a greased baking sheet, grease with mayonnaise and sprinkle with cheese. In 15 minutes, a very tasty and aromatic casserole will be ready.

That's all I wanted to say about the benefits and harms of broccoli for the body.