The benefits and harms of broccoli for humans, recipes for dishes made from it and precautions. Promotes regeneration and rapid restoration of the skin epithelium. Use in cooking

The variety most often found on shelves is “Calabrese”. It is easily recognized by its green inflorescences on a thick stem, tightly adjacent to each other. It is worth knowing what the health benefits and harms are of this product, which nutritionists recommend to include in your diet.

Useful substances in the composition

First of all, the vitamin composition attracts attention.

Beta-carotene is extremely important for maintaining youth and maintaining visual acuity.
B vitamins are necessary for the normal functioning of almost all organs and systems of the body.
Vitamin C enhances protective properties body, has a positive effect on the elasticity of blood vessels. Broccoli contains it in much greater quantities than citrus fruits.
Vitamin E protects cell membranes from destruction.
Vitamin U is a fairly rare, but at the same time extremely important element. It promotes the healing of ulcers. In terms of its content, broccoli can compete with.

Calcium is needed for healthy bones and teeth. Broccoli is one of the leaders in content of this element, so cabbage is recommended to be included in the diet of people with lactase deficiency.
Phosphorus is also important for the formation of bone tissue.
Magnesium is good for nervous system, improves brain function.
Potassium is necessary for normal operation cardiovascular system.
Sodium is involved in water-salt metabolic processes.
Iron is also necessary - without this element it is impossible to transport oxygen in the body; internal secretion organs also need it.

The benefits of broccoli for the body do not end there. It is valued for such an element as chlorophyll, which has a beneficial effect on hematopoietic processes. Broccoli contains a significant amount of protein, containing essential amino acids. Some of them, besides this vegetable, can only be found in meat. However, this product has an advantage over food of animal origin: it does not contain cholesterol. Moreover, it contains substances that help eliminate bad cholesterol and normalize its level in the blood.

As a part of the vegetable it provides positive influence on the intestines. Cabbage stimulates the excretion of bile, helping the liver and bile ducts work. Modern research show that broccoli contains substances that help fight cancer: sulforaphane, sinigrin and indole-3-carbinol. The latter not only contributes to the destruction cancer cells, but also makes the immune system stronger, so that the body successfully resists cancer.

Effect on the body

The remarkable composition of the product provides the benefits of broccoli for the human body. Regular consumption of the vegetable helps heal ulcers, promotes the removal of salts and harmful metals, and rapid growth healthy nails and hair, bone strength. The elements it contains are involved in the formation of new cells, stabilize the nervous system, and support the organs of vision.

This type of cabbage has the following beneficial properties.

Broccoli helps cleanse the intestines, normalizes digestive processes, helps to forget about constipation.
Prevents cholesterol from accumulating. If a vegetable is often present on the menu, the likelihood of heart attack and stroke is reduced.
The elements that are present in this cabbage strengthen the immune system and help fight malignant tumors.
It is recommended that seriously ill people eat the vegetable. After all, it affects the processes of removing toxins from the body, heavy metals, excess liquid.
Broccoli promotes cell regeneration and tissue formation. So it should be used by those who have undergone operations and any diseases.
The product improves the condition of joints and prevents the destruction of cartilage.

The vegetable has low glycemic index, so it is recommended for sick people to eat it diabetes mellitus. Individual components in the composition help normalize insulin levels. Medicinal properties Broccoli can be used in the treatment of cataracts, so this product is included in a restorative diet.

The benefits of broccoli for pregnant women are great. During this period, it is important to receive a sufficient amount of vitamins and minerals; regular consumption of vegetables will help with this. It also helps prevent constipation, a common problem during pregnancy.

Protein, which is contained in fairly large quantities in the product, will also be useful. It is used as a building material for the formation of tissues and organs of the baby. Vitamin C and other components will help protect expectant mother from various diseases.

Broccoli juice is very beneficial. It is easily digestible and enriches the body with elements important for maintaining health.

Another important quality of a vegetable is the presence folic acid in the composition. This substance is extremely important for the proper development of the child. A pregnant woman should receive it in sufficient quantities to reduce the risk of pathologies, especially in the first trimester.

It is worth noting that the product not only contains many vitamins and minerals, but is also considered hypoallergenic. Broccoli for babies is a good option for first feeding. Baby food manufacturers offer puree from this type of cabbage; you can also prepare it yourself.

This vegetable is recommended for those who want to lose weight. Broccoli, the benefit of which is to improve digestion and remove excess fluid, helps get rid of extra pounds. In addition, it has a low calorie content - less than 30 kcal per 100 g. That is why this cabbage is included in various diets, satisfied fasting days based on it. And the composition, rich in useful substances, will help support the body during periods of restriction in certain products, so that weight loss will take place without harm to health.

Contraindications

Like any product, broccoli has contraindications. Its use should be avoided if the following pathologies are present:

increased stomach acidity;
intolerance to coarse fiber (it is also possible to limit consumption raw vegetables, which contain a lot of this substance, after some operations);
allergic reactions to this product.

If there are any disturbances in the functioning of the pancreas, it is recommended to consult a doctor about the possibility of consuming the vegetable. In other cases, when proper preparation Broccoli has virtually no harm to the body.

Which form is best to eat?

An important question is how to cook this type of cabbage. Important Feature The product lies in the fact that as a result of heat treatment, a significant part of the beneficial substances is lost. How much remains depends on the cooking method. It's better not to use it for this microwave oven, since it manages to preserve very few vitamins and minerals.

Raw cabbage is the most beneficial. It is added to salads or eaten as a side dish. But not everyone likes the taste of raw broccoli. In addition, only young vegetables can be eaten in this form; more mature ones become harsh.

Broccoli will retain most of its valuable qualities if it is steamed or slightly stewed with water and oil. You can also bake or boil it, however, it’s a waste important elements higher with these methods. You can eat the vegetable in soups. It cooks quickly, so it is recommended to add it a few minutes before it is ready.

How to select and store

The benefits of broccoli for the body are great, but only if the product is of high quality. You need to know what to look for when buying.

The stems of the vegetable should be firm, the inflorescences should be dense and richly green. Interspersed yellow are a sign that the cabbage is overripe.
An unpleasant odor means that the vegetable has begun to deteriorate.
Dark inflorescences, shimmering purple, are a sign of high beta-carotene content.
It is better to avoid buying stale-looking cabbage, with limp stems and inflorescences and spots of rot.

To save useful qualities Broccoli is good for the human body and should be stored properly. It can be placed in the refrigerator for a short period. The best option is to place the stem in a container with water or wrap the vegetable with a damp cloth. It is also possible to store it in an airtight container or plastic bag, in which small holes are made for air access.

For long-term storage, freezing the product is suitable. With this procedure, about 90% of the nutrients are retained. They do it like this.

Rinse the vegetable in running water, then shake off the water.
Divide the cabbage into pieces. If stems or inflorescences with defects are found, they are removed.
Next, you need to blanch; without this, the broccoli will change color in the future. taste qualities will get worse. In addition, this process will help get rid of invisible to the eye insects and microorganisms. To do this, place the vegetable in boiling water for a couple of minutes, then take it out and immediately plunge it into cold water.
Broccoli should be dried and then placed in containers for freezing.

Cabbage processed in this way can be eaten throughout the year.

Broccoli is a vegetable that can become a valuable source of substances important for the body. It is not for nothing that nutritionists recommend consuming it as often as possible, if there are no contraindications. You just need to know how to prepare this wonderful product to get greatest benefit.

Broccoli is very popular among devotees proper nutrition and lovers of varied diets. To have a clear idea of the effects of cabbage on the human body, let's look at its beneficial and harmful qualities.

Composition and benefits of broccoli

Protein has a place of honor. In terms of its content, broccoli can surpass beef, rabbit meat and chicken eggs. This type of cabbage has become famous among people who regularly go to the gym. Protein is necessary for muscle formation and weight loss, as well as other vital processes in the body.
Not without amino acids; cabbage contains them in abundance. Moreover, many amino acids are not produced autonomously, and therefore must come from food.
For uninterrupted operation The body requires lipids, which act as substances necessary for the production of thyroid hormones and the building of bone tissue.
Broccoli contains potassium, calcium, phosphorus, and other minerals. All of them are needed to eliminate heavy metal salts, normalize heart function, and remove cholesterol from the blood channels.
Omega acids, concentrated in large quantities in vegetables, control intracranial pressure, and also fight hypertension (high blood pressure).
Copper with cobalt and iron are involved in hematopoietic processes and enhance the production of red blood cells. Phosphorus affects brain activity, increasing perception, concentration and memory.
The product contains a lot of tocopherol, which is a natural antioxidant. Broccoli keeps tissues youthful and prevents skin aging. This quality is appreciated by girls and women who always strive to look perfect.
Ascorbic acid protects against viral epidemics and prevents vitamin deficiency. Chromium in large quantities regulates blood sugar levels, and phytoncides prevent the proliferation of fungal microorganisms.
Broccoli is famous for its cluster dietary fiber, which includes fiber. These substances are necessary to accelerate the absorption of food, cleanse the body of toxins and remove toxins.
Cabbage is not deprived of vitamin B9, or folic acid, which is necessary for the female body. The vitamin improves the functioning of the reproductive system and increases the chances of conceiving a child. This substance is also necessary for pregnant women to ensure the development of the fetus in accordance with the gestation period.
Other B vitamins, such as thiamine, pyridoxine, riboflavin, niacin, are responsible for the correct functioning of the nervous system. Systematic intake of broccoli reduces the number of neuroses and fights insomnia.
Broccoli is a record-breaking food for carotene content, which is essential for eye health. This type of cabbage is recommended for people who suffer from poor vision. There is slightly less carotene in broccoli than in the notorious carrots.
Chlorophyll in combination with carotene prevents the formation of cancer due to the complete neutralization and removal of free radicals. Also, the first substance is necessary to improve blood circulation and compact cell membranes.

Important!
With such a powerful list chemical elements Broccoli has a relatively low calorie content. For a serving of boiled vegetables weighing 100 g. accounts for only 29 kcal. In view of all this, cabbage is often used for weight loss and allows you to achieve impressive results.

Not all girls liked the unleavened vegetable, but it is extremely beneficial for the female body. First of all, broccoli helps you lose weight. This becomes possible due to the accumulation of protein and amino acids. When combined, these substances speed up metabolism and natural weight loss begins.
The accumulation of antioxidants provides support for all vital important systems and organs. Vitamin E is responsible for the health of skin and hair, eliminates toxic substances.
Dietary fiber cleanses the intestines of stagnation, against this background the frequency of constipation is reduced and digestion is improved. Vitamin complex needed for the heart and circulatory system.
Folic acid, which has always been considered pure women's vitamin, affects fertility. Vitamin B9 increases the chances of conception and also supports the health of a pregnant woman.
Broccoli has a choleretic effect. This quality is necessary for regulating fat balance and eliminating cellulite. The liver is also unloaded and its structure is restored.

Benefits of broccoli for children

Broccoli is a type of cauliflower. The vegetable belongs to the category of the most healthy products For human body. Raw materials are often included in children's menus.
Regularly eating cabbage will help your child prevent constipation. The vegetable saturates the body with a sufficient amount of dietary fiber. The abundance of beneficial microelements cleanses tissues from toxic substances and slags. The functioning of the gastrointestinal tract improves.
The benefit of broccoli for infants lies in the fact that cabbage is hypoallergenic. Vegetables in the form of juices and purees can be given with early age. In this case, you should not be afraid that the raw materials may harm.
Vitamins strengthen children's body. The child is less exposed to seasonal viruses and colds. Cabbage contains diindolylmethane and sulforaphane, substances that prevent inflammatory processes in the respiratory organs.
Broccoli performed well as a effective means for obesity in children. The cabbage is perfectly balanced. It contains a sufficient amount of protein and fiber. The body quickly gets a feeling of fullness, with a minimum of calories.

Benefits of broccoli for men

Men prefer to get pure protein from animal foods. Therefore, eating vegetables is not taken seriously. If you look from the other side, the benefits of broccoli for the stronger sex are invaluable.
Cabbage is famous for its excellent antioxidant properties. Vegetable prevents development inflammatory processes and cancer cells prostate gland.
Systematic consumption of broccoli actively resists the development of diseases of the cardiovascular system. The vegetable cleanses the blood of excess bad cholesterol. Therefore, broccoli should be eaten together with fatty foods.

During the period of bearing a baby, representatives of the fair sex should carefully monitor their health. Girls need promotion protective functions body.
Broccoli is rich in folic acid, an enzyme essential for correct formation and fetal development. The substance prevents the formation of pathologies and synthesizes new cells.
If you eat cabbage regularly, you don’t need to take any additional medications or vitamins. Broccoli contains sufficient amounts of calcium, selenium and retinol. It is recommended to eat the vegetable when planning pregnancy.

Benefits of broccoli for gastritis

Broccoli's composition is practically no different from white cabbage. The only difference is that in the first case the raw material contains more carotene. The enzyme has a positive effect on the mucous membranes of internal organs.
Carotene blocks heavy metal ions that negatively affect the walls of the intestines and stomach. It is recommended to eat broccoli during gastritis. Active components heal damaged tissues and ulcers.
The only condition remains that the cabbage must be eaten stewed or boiled. Broccoli removes dead particles from the body. If you cook a vegetable correctly, all the benefits will be retained.

Harm of broccoli

It is forbidden to abuse vegetables, high concentration beneficial enzymes may have a negative impact on health.
Broccoli is contraindicated in case of individual intolerance. However, the product is hypoallergenic.
Cabbage is prohibited for consumption if there are pathologies of the pancreas. Experts also do not recommend including raw materials in the diet if there is high acidity in the stomach.

Broccoli is extremely healthy. All this becomes possible thanks to the low calorie content of the vegetable, as well as a rich chemical list of elements. Cabbage has almost no contraindications, but you should still be careful.

Video: beneficial properties of broccoli

Broccoli today can increasingly be found on the shelves of modern stores. It's very easy to recognize her. The shape of the head of cabbage resembles the usual cauliflower, but unlike it it has a rich green. This vegetable is popular among all adherents healthy eating. It has not only a wide range of useful properties, but also excellent taste.

What are the beneficial properties of broccoli?

This product can rightfully be called dietary. It can be safely used by those who want to get rid of excess weight. Broccoli helps normalize metabolism and also fights many diseases gastrointestinal tract. Thanks to regular consumption of this vegetable, you can get rid of problems with the cardiovascular system, nervous disorders and atherosclerosis.

Recent studies by reputable scientists have shown that broccoli can prevent the occurrence of cancer cells in the human body. Relatively recently, the substance sulforaphane was discovered in it. It kills bacteria causing the appearance stomach ulcers and contributing to the development of cancer. It turned out that the highest concentration of this substance is found in broccoli sprouts.

Eating broccoli is extremely beneficial for people whose work involves exposure to increased background radiation. This type of cabbage promotes the rapid elimination of heavy metal salts.

Broccoli contains a whole list of essential substances for humans:

1. Calcium. One hundred grams of cabbage contains about 50 milligrams of calcium. That is why it must be included in the diet of children. Also, this vegetable as a source of calcium should be consumed by people with lactose intolerance.
2. Phosphorus. Without this element it is impossible to maintain the integrity of the inert structure of the body.
3. Fiber. This substance helps cleanse the body of waste and toxins, and also helps eliminate bad cholesterol.
4. Potassium. To maintain health, it is imperative to ensure that you consume the recommended dose of this substance daily. This is the only way you can ensure correct transmission nerve impulses, and, consequently, normal functioning brain. Without sufficient potassium will not occur muscle contractions, which will invariably lead to disturbances in the functioning of the heart.
5. Sodium. We get most of our daily dose of this substance from salt. But to maintain health, sodium must enter the body in an unbound form. This is exactly the sodium found in broccoli. This element is one of the main participants water-salt metabolism therefore, proper functioning is impossible without it excretory system. In addition, sodium stimulates the digestive system.
6. Iron. This substance is responsible for the transport of oxygen in the body, as well as for the proper functioning of the endocrine glands.
7. Choline. This substance does not allow it to accumulate in the body bad cholesterol, thereby reducing the risk of developing atherosclerosis.

Broccoli is a real storehouse of vitamins, without which it is simply impossible to maintain health:

1. B1. Thanks to it, ATP synthesis and reduplication of DNA molecules are carried out.
2. B2. This substance controls the functioning of the adrenal glands and is involved in the formation of red blood cells.
3. B6. Without this vitamin, it is impossible to maintain the functioning of the immune system, since it is involved in the formation of antibodies.
4. C. By content ascorbic acid Broccoli is ahead of even citrus fruits.
5. E. This vitamin is necessary for the body to ensure the integrity of cell membranes.

Broccoli juice is used for medicinal purposes. It helps fight stomach ulcers and various diseases spleen. In addition, its use will help get rid of warts and wounds.

Nutritional value of broccoli and what dishes can be prepared from it?

100 grams of broccoli contains only 34 kcal. Therefore, it can be consumed in fairly large quantities without fear for your figure. Moreover, in boiled cabbage the number of kilocalories is even less, only 28. At the same time, it contains about 3 grams of protein, which in its structure resembles animal protein. This vegetable also contains 7 grams of carbohydrates. But only 2 of them are sugars, the rest are complex carbohydrates, which take a lot of time to digest. They do not cause a large release of insulin into the blood. There are no fats in this type of cabbage at all.

Broccoli calories: 34kcal, proteins 3g, carbohydrates 7g.

From this vegetable you can prepare many useful and very delicious dishes. Young cabbage can be eaten raw. It is added to salads or used as a side dish. Delicious and healthy salad can be prepared by mixing chopped broccoli with grapefruit, walnuts and not a large number pomegranate seeds. As a dressing, you can use a mixture of a tablespoon of bee honey and two tablespoons of wine vinegar, preferably white. In addition, you should add a little olive oil to this dressing. This way you can increase nutritional value salad and saturate it with plenty of vitamins.

If you add a little sauce to the broccoli, it can serve as a great appetizer. This vegetable can also be baked, boiled or fried. But it is worth remembering that during heat treatment most of the vitamins are destroyed. This is especially true when cooking in a microwave oven.

One of the most the best ways is steam cooking. In this case, the duration of processing should not exceed five minutes. Otherwise, the cabbage becomes excessively soft and loses its taste. If you like uncooked broccoli, then blanching it in boiling water for a couple of minutes will be enough. After this, it should be lowered into ice water for a couple of seconds. This is how the cabbage turns out crispy and is preserved in it. maximum quantity vitamins

Boiled broccoli can be an excellent ingredient in a variety of salads. It goes well, for example, with chicken fillet. This dish will contain the optimal ratio of proteins, fats and carbohydrates. The simplest recipe is a mixture of chopped into small cubes chicken fillet, broccoli and a small amount of grated hard cheese. Mayonnaise is great as a dressing. Only if you want the dish to be healthy and dietary, then it is best to prepare mayonnaise yourself from fresh ingredients.

In what cases can eating broccoli be dangerous?

Despite all the beneficial properties, this vegetable can not be consumed by everyone. So, you can introduce it into your diet with caution for people suffering from diseases of the gastrointestinal tract. People with high stomach acidity should also avoid such dishes.

In some cases, individual intolerance may occur. In this case, eating broccoli is strictly prohibited.

A decoction made from broccoli can also be dangerous. It produces substances such as adenine and guanine. They can negatively affect the health of the body. This is why broccoli cannot be used to make broths.

What varieties of broccoli are there?

Modern scientists have managed to develop several original varieties of broccoli. They only distinguish appearance. The set of microelements and vitamins in them is approximately the same. One of these new products is cabbage. Unlike the usual head of cabbage, its inflorescences are not formed into one large head, but are located on a thick, durable stem.

Broccoli can be more than just green. Relatively recently, a beautiful variety with red inflorescences has appeared. Moreover, it has the same set of vitamins and microelements as regular cabbage. Thus, this variety of broccoli will make your dishes not only extremely healthy, but also very attractive in appearance.

Broccoli is an imported product that appeared on the tables of our compatriots relatively recently. Few people know that this vegetable is a storehouse of vitamins, minerals and antioxidants that preserve human health and youth. Seeing fancy rich green inflorescences on a supermarket shelf, many will think about how to prepare the product? In what form is it best to consume and is it possible to eat broccoli raw? The answers to these and other questions are in this article.

Broccoli. What kind of vegetable?

An annual plant, a member of the cabbage family. Subspecies - cauliflower. The stems and inflorescences of the plant are suitable for consumption. The color of the latter can be green or purple. The species that is most widespread in our region is calabrese, represented by green heads of cabbage resembling an umbrella with many inflorescences tightly adjacent to one another. Less well known is the asparagus variety, where small buds are set on numerous thin stems.

What's under the umbrella? Vitamins and nutrients

Broccoli is the leader among existing species cabbage in terms of protein content. There is a lot of fiber and fat here. Contains calcium, potassium, phosphorus, manganese, zinc, selenium, sodium, magnesium, iron and copper. The vegetable will boast and high content vitamins A, B, C, PP, K, E, U.

For example, there is twice as much ascorbic acid (vitamin C) here than in tangerines or oranges. To get your daily dose, which is responsible for strong immunity, it is enough to consume 100 grams of broccoli.

Regular consumption of the product as food triggers the processes of active restoration of cells and tissues of the body, which is especially important in recovery periods- after illnesses, operations, serious injuries.

The coarse fiber in its composition normalizes the functioning of the gastrointestinal tract, helps improve digestion, cope with constipation, indigestion, etc. Stimulating the processes of bile outflow facilitates the functioning of the liver.

How to cook broccoli to preserve nutrients in maximum concentration?

In the minds of consumers, the opinion is firmly established that in its unprocessed form it is better absorbed by the body. When boiling, stewing or frying, the vast majority useful components they simply evaporate. However, experts have still not agreed on whether raw broccoli can be eaten. Some are sure that heat treatment “steals” more than half of the vitamins from a vegetable, others are not inferior, arguing that with proper cooking or blanching, the amount of useful substances in the product will only increase.

In Europe and America, there are many recipes for dishes with raw broccoli, and raw cabbage salad is especially popular. For those who watch their figure and count calories, best recommendation- blanching.

Due to the lack of a clear answer, each person must decide whether broccoli can be eaten raw, depending on their own taste preferences.

Cabbage in the fight against cancer

Those who have not yet decided what kind of broccoli should be before eating - raw or boiled - need to familiarize themselves with the achievements of scientists from the Netherlands.

The tissues of cruciferous vegetables, which include cabbage, contain large number glucosinocytes. The latter are transformed in the body into isothiocynates - powerful anti-carcinogenic components. Which, in turn, are precursors of sulforaphene.

A team of experts has shown that eating cooked broccoli, as opposed to fresh, reduces the absorption of this active anti-cancer substance.

A group of 8 men took part in the study. Every day the first four had to consume 200 grams of the plant raw, the second - boiled. Participants' sulforaphene levels were systematically measured.

According to the results of a scientific experiment, it was found that eating raw cabbage promotes accelerated absorption and accumulation of sulforaphene in comparison with the one that was exposed to heat treatment. Concentration active substance in the bodies of raw foodists averaged 38%, while lovers of cooked food were content with only 4%.

The answer to the question is it possible to eat raw cabbage broccoli, obviously. This is not only possible, but also necessary.

Is there any benefit in

The sharp low-temperature effect on the vegetable preserves vitamins and microelements in full. Bought in a supermarket or frozen yourself, it will bring no less benefits than one picked from the garden a few hours ago. This property of broccoli is especially important for residents of the northern regions, where cabbage does not grow at all.

Can I eat thawed broccoli raw? When 8-9% of nutrients are lost. If, after defrosting, the vegetable is subjected to heat treatment, the losses will be twice or even three times greater. Experts strongly recommend eating thawed broccoli raw.

How to properly freeze cabbage?

To avoid wondering whether broccoli can be eaten raw, it is necessary to properly cold process it.

The head of cabbage should be disassembled into small inflorescences and thoroughly cleaned of any remaining soil and dust. Dip into boiling water for 5-10 seconds and immediately place ice cubes for a cocktail in the ice chamber and add water). Dry, put into bags. A product processed in this way can be stored in the freezer for no more than a year.

Is it possible to eat raw broccoli that is stored in the refrigerator? The vegetable retains its beneficial qualities for 5 days after removal from the garden. It is suitable for consumption if kept at a temperature of 5-10 degrees Celsius for no more than 5-7 days.

Creamy fresh broccoli soup with shrimp

World-class chefs, whose qualifications are confirmed by Michelin stars, offer several recipes with fresh product in response to the question of whether broccoli can be eaten raw. leading role, which claim to become favorites in every family.

Main ingredients:

Broccoli - 1 head.
Boiled peeled shrimp - 10-12 pieces.
Onions - 2-3 pieces.
Broth (meat, vegetable or fish) - 1.5-2 liters.
Cream - 300 grams.
Garlic - 3 cloves.
Butter (melted) - 5 tablespoons.
Lemon juice, pepper, salt, nutmeg - to taste.
Parsley - for decoration.

Making a creamy soup

Wash the broccoli thoroughly, separate the inflorescences, and cut into 1-2 centimeter pieces. Peel the onion and garlic, chop. In a high-sided frying pan or heavy-bottomed saucepan, melt the butter and fry the onion and garlic until lightly golden. Pour in the broth, after 10 minutes add the cream. Add broccoli to the mixture and blend with a blender until pureed.

Season the dish with salt, pepper, lemon juice and nutmeg.

Under the stream cold water Rinse the shrimp, dry with a paper towel, and fry with minimal olive oil.

Pour into serving bowls, place 2 shrimp, sprinkle with parsley leaves.

Salad "Freshness"

No less popular vegetable salad from raw broccoli. The presented recipe is a storehouse of vitamins, recommended for consumption at least three times a week. summer time year.

Main ingredients:

Broccoli - 1 bunch.
Sweet red onion - 1-2 pieces.
Tomato - 200 grams.
Sweet pepper - 100-150 grams.
Chicken egg - 2-3 pieces.

For the sauce:

Apple cider vinegar - 2 teaspoons.
Olive oil - 2 tablespoons.
Sesame oil - 1 teaspoon.
Soy sauce - 2 tablespoons.
Brown sugar - 1 teaspoon.

Green onion - 3-4 feathers.
Parsley - 30-40 grams.
Garlic - 2 cloves.
Sesame - to taste.

Cut the broccoli into florets 2-3 centimeters in size. Rinse thoroughly and place on a paper towel. Wash the pepper, tomato and onion and cut into large cubes. Boil the eggs hard and chop into 6 pieces. Combine vegetables and eggs in a deep container.

To prepare the sauce, mix all liquid ingredients, pour into an enamel container, and put on fire for 30-45 seconds. The mixture should be slightly warm to dissolve the brown sugar. Add it to the bowl removed from the heat and mix thoroughly. Cool the sauce and pour over the vegetables.

Finely chop the green onions, separate the parsley leaves from the stems and chop. Squeeze the garlic through a press. Add to the dish, stir. Sprinkle generously with sesame seeds on top.

The rich green vegetable is easy to prepare, easily absorbed by the body and contains a minimum of calories. The product should occupy one of the leading places in the diet modern man, becoming an excellent addition to meat and fish dishes.

Broccoli is a storehouse of vitamins and minerals, which the body especially needs in winter.

Broccoli is a plant that resembles a small bushy tree, but is completely different from cabbage, although it is one of the most useful members of the family. Cruciferous (Cruciferae) or Cabbage.

The Italian name for the vegetable is “broccolo,” which means “blooming top of the cabbage.” This word comes from the Latin “brachium” - “branch” or arm, a reflection of the tree-like form of the plant. The plant came to France in 1560, and to England only at the beginning of the 18th century. The British called the vegetable simply and uncomplicatedly “Italian asparagus.”

Today, the popularity of broccoli is obvious. It is cultivated all over the world. China, the largest producer, grows more than 8 million tons per year.

At the vegetable market you can find hybrids: “broccolini” (Chinese gai-ling cabbage took part in its creation) and “broccoflower” (a hybrid of broccoli and cauliflower).

This cabbage should be present in the diet of all women and men with health problems. It contains useful substances, normalizing insulin production, so the product should be on the menu for diabetics and those with a sweet tooth.

Broccoli also contains a compound that promotes the production of endorphin, a neurotransmitter that improves mood.

Vitamin profile: A, C, E, K, group B: B1 (thiamine), B2 (riboflavin), B3 (PP or niacin), B5, B6, B9, vitamin-like substance U.
Macro- and microelements: zinc and iron, potassium and calcium, selenium, phosphorus, sodium and manganese.
Introducing broccoli into your diet on a regular basis will reduce the proportion of animal products without harming the body. This vegetable is suitable for various diet programs as it really helps in weight loss.

Vegetable benefits

The beneficial properties of broccoli have been confirmed by numerous scientific studies.

Against cancer diseases

Notes periodically appear in the news feed about yet another discovery by scientists related to the antitumor properties of broccoli.

Scientists from the University of Michigan have found that the sterols contained in the product help reduce the risk of developing certain types of breast tumors in women. This vegetable also reduces the risk of developing prostate cancer in men.

Broccoli contains sulforaphane, which has strong antioxidant properties and prevents the development of malignant cells. Other sources of this compound: cauliflower and Brussels sprouts.
In addition, this wonderful cabbage contains many more common flora antioxidants such as vitamin C.
The vegetable also provides a strong anti-inflammatory effect: scientists note a correlation between internal inflammations and the development of malignant tumors.
Broccoli improves intestinal function, which also reduces the risk of neoplasms in the intestinal tract.
Selenium, which cabbage is rich in, removes heavy metal salts and carcinogens from the body.

Do you want to protect yourself and your loved ones from cancer? Diversify your menu with broccoli. Choose young sprouts - according to experts, they contain maximum doses sulforaphane.

The compound is found in fresh green cabbage sprouts in an inactive form and only when it enters the human body under the action of salivary and intestinal enzymes does it exhibit its properties. For this reason, the concentration of sulforaphane in the body, as well as its effectiveness, depends on physiological characteristics.

By the way, English scientists are now trying to develop a variety of broccoli with increased anti-cancer properties.

For the gastrointestinal tract

Broccoli and its juice promote normal bile production, which helps digest food with reduced function or deformation of the gallbladder.
Cabbage destroys bacteria in the stomach, causing development gastritis and ulcers. But, even if the stomach disease is caused increased nervousness or poor nutrition, broccoli will still help. The vegetable contains compounds that help restore the mucous membrane and heal pepsin ulcers.
Cabbage normalizes the functioning of the nervous system and helps cope with gastritis caused by nervous shock.
A large amount of fiber normalizes intestinal function and cleanses digestive tract and stimulates weight loss processes.
This is great food for those who have experienced intestinal infection. The vegetable is filling, easily digestible and neutralizes the damage caused by pathogens. The product also normalizes water-electrolyte balance, which is inevitably disturbed during food poisoning.

For the circulatory system

The beneficial properties of this cabbage are important for people suffering from cardiovascular diseases. The product contains a lot of protein, similar in structure to protein chicken egg. At the same time, broccoli has no cholesterol, and the amount of fat is trace. To cleanse the blood and gently lose weight, you can drink green cabbage juice or decoction.

The vegetable contains a lot of chlorophyll, which has a beneficial effect on blood composition.
Methionine and choline remove cholesterol from the blood and prevent its accumulation in the form of plaques.
Copper is necessary for the normal process of hematopoiesis.
Significant amounts of magnesium and potassium, as well as protein, help strengthen the heart muscle.

For lung health

The benefits of broccoli for the respiratory system have been proven.

The anti-inflammatory properties of the vegetable will help asthmatics. And all thanks to the same sulforaphane.
Helps cope with pathogens in the lungs. This is especially true for smokers who have weakened immune system and natural defenses do not work well. In this case, sulforaphane takes on the role of human macrophages - white blood cells that fight infection.
Broccoli will also be useful for people with chronic diseases lungs, such as bronchitis and emphysema.

For beauty and weight loss

Broccoli is a popular vegetable among women who care about their appearance.

The product is used for weight loss, as it normalizes digestive processes and has low calorie content.
Manganese and zinc are beneficial for skin health.
Beta-carotene inhibits cell aging processes.
Broccoli, as well as its juice and decoction, remove waste and toxins from the body, cleanse the intestines and prevent putrefactive processes and disturbances in the gastrointestinal tract - all those phenomena that most often cause acne, skin irritation and unhealthy complexion.
Removes from the body excess liquid(an inevitable accompaniment of edema and cellulite), which promotes weight loss.
Folic acid stimulates the birth of new cells, thereby helping in the renewal of covering tissues, including skin.
Cabbage is rich in vitamin E, which makes the skin elastic, firm and rejuvenates it.

But in order for the product to bring only benefit and no harm, it is important to use healthy recipes, in which broccoli is used in fresh for salads, boiled or steamed.

For expectant mothers

Broccoli is wonderful healthy cabbage for women who decide to experience the joy of motherhood.

Vitamin E, together with other vitamins and microelements, is necessary for successful conception and smooth pregnancy and brings tangible benefits to the female reproductive system.
Vegetable provides building material for the child's body without harming the health of the mother.
As you know, the fetus “pulls” useful substances from the mother’s body, including calcium. Because of this, women experience dental problems. But broccoli has a lot of calcium. And if mom eats cabbage regularly, her teeth are safe.
The product contains a lot of folic acid (vitamin B9), which is necessary for both mother and child. Children need it for normal development nervous system, formation of tissues and organs. And it will help the mother cope with pregnancy while maintaining a positive attitude.

For men

The benefits for the male body are also significant, since the vegetable:

improves sperm composition and reduces the risk of prostate cancer;
contains significant amounts of vitamin A, essential male body for strong immunity, sharp vision and skeletal health;
is a good source of vitamin C, especially important for the stronger sex for rapid regeneration in case of injuries and wounds.

For babies

Broccoli puree is an excellent food for babies older than six months. Since this cabbage is considered hypoallergenic, it is one of the first to be introduced into children's complementary foods. It is easily digested by immature digestive system baby, providing him with a whole range of nutrients.

You can make the puree yourself, or buy ready-made baby food, choosing from a large number of offers on the Russian market.

So as not to be left without healthy vegetable V winter period, mothers freeze green inflorescences for future use: if necessary, they can be easily defrosted using a double boiler.

How to cook it properly

The medicinal properties of broccoli will be fully manifested if you eat it raw or extract fresh juice from it. Frozen cabbage will also retain its benefits.

Not everyone likes the taste of raw cabbage, so housewives have to be cunning.

Broccoli can be used to make healthy, refreshing smoothies. It is recommended to combine it with cauliflower, apples and celery. Just grind all the ingredients in a blender. This juice can be used to lose weight or quench thirst.

Broccoli can be used in vegetarian fondue recipes by dipping it in melted cheese.

Boiled, oven-baked or steamed cabbage will bring slightly less benefit. But even in this form it will do your health a great service.

But frying green inflorescences with a lot of oil is not recommended. Especially if you are afraid of carcinogens.

It is contraindicated for everyone, without exception, to drink the decoction left over from cooking broccoli; it can be harmful because it contains substances that are dangerous to humans: adenine and guanine. For the same reason, the vegetable is not suitable for preparing vegetable broths and soups.

But there is an exception: broccoli puree soups, if the recipe is followed, are very healthy and tasty. But they involve cooking with vegetable or chicken broth(cabbage inflorescences are boiled separately).

If you plan to use broccoli because anti-cancer properties, do not rush to cook it.

In 2007, a study was conducted at the University of Warwick. Experts have studied the effects of boiling, steaming, microwave cooking and frying on the preservation of anti-cancer substances in vegetables. It turned out that boiling led to the greatest losses. While steaming for 20 minutes, placing in the microwave for 3 minutes and frying for 5 minutes did not produce a significant decrease in anti-carcinogenic compounds.

Of course, raw broccoli retains all the beneficial nutrients. But it can irritate the intestines and cause increased gas formation.

Harm and contraindications

Any cauliflower has contraindications. It can cause harm to patients:

in case of dysfunction of the pancreas;
with gastritis with high acidity.

Some postoperative diets have contraindications for consuming large amounts of fiber. In this case, the ban will apply to many vegetables and fruits.

If the taste of this cabbage is deeply unpleasant to you, perhaps you should check with an endocrinologist. Doctors believe that an aversion to broccoli is often associated with iodine deficiency in the body and disorders of the thyroid gland. The fact is that the vegetable contains a large amount of glycosinolates, which interfere with the synthesis of iodine-containing compounds in human body. Fortunately, when broccoli is cooked, this property loses its relevance.

And some especially sensitive people may experience an allergic rash when green inflorescences come into contact with the skin.