Broccoli health benefits and harms. Broccoli - beneficial properties, harm and calorie content See what "broccoli" is in other dictionaries

The Italians were the first to eat broccoli. In 1724, this little-known plant was called Italian asparagus. It was the Italians who brought it to America.

The cabbage plant gained real popularity after the First World War. The name comes from the Italian word "brocco", which means "shoot" or "branch".

Composition and calorie content of broccoli

This is a type of cabbage that is rich in microelements and vitamins. The composition is dominated by vitamins C and K, which are necessary for the normal functioning of connective tissue, bone tissue and kidneys.

Nutritional composition 100 gr. Broccoli percentage of daily value is presented below.

Vitamins:

• C – 149%;
• K – 127%;
• B9 – 16%;
• A – 12%;
• B6 – 9%.

Minerals:

• manganese – 10%;
• potassium – 9%;
• phosphorus – 7%;
• magnesium – 5%;
• calcium – 5%.

Calorie content of broccoli – 34 kcal per 100 g.

Beneficial properties of broccoli

• Not inferior to milk in calcium content - 100 g. boiled cabbage contains 180 mg of calcium, and one glass of milk with a volume of 100 ml. – 120 mg.
• Contains 10% of the daily value of iron - 1.8 mg with a norm of 18 mg.
• Contains more than 100% of the daily value of vitamin C - 89.2 mg at a rate of 90 mg per day.

Reduces the risk of heart attacks and strokes

Broccoli removes cholesterol from the body, preventing it from accumulating. Regular consumption of broccoli strengthens the walls of blood vessels. Therefore, cabbage is necessary for people suffering from heart and vascular diseases, and is also recommended for the prevention of such diseases.

Helps relieve constipation

Broccoli is rich in fiber - 2.6 g. per 100 gr. raw cabbage, which cleanses the intestines and stabilizes its functioning, relieving constipation. Regular consumption of the plant relieves even chronic constipation.

Cabbage also stimulates the secretion of bile, normalizing the functioning of the liver and gall bladder.

Normalizes blood sugar levels

This is an indispensable product for type 1 and type 2 diabetes.

Broccoli is good for those who love sweets. High blood sugar damages the walls of blood vessels, destroying them.

Cabbage contains sulforaphane, which stabilizes sugar levels, strengthens and protects the walls of blood vessels from damage.

Restores and strengthens the nervous system

Broccoli will protect against cancer:

Recently, scientists explained how to eat broccoli correctly so that it produces more beneficial sulforaphane. To do this, divide the broccoli into small florets and leave for a couple of hours in a warm place.

Broccoli has the highest sulforaphane content on the fourth day of storage.

Harm and contraindications of broccoli

Vegetable soups and cabbage decoctions are harmful due to the content of harmful purine bases - adenine and guanine.

Carcinogens released by broccoli when fried accumulate in the body. To preserve beneficial properties, as well as protect the body from carcinogens, doctors do not recommend adding a lot of oil and frying cabbage over high heat.

Broccoli has no contraindications for pregnant women, as it contains vitamin B9, which is the foundation for the formation of new healthy cells and maintains their integrity.

In order not to harm the body, and also to get the maximum of vitamins and nutrients, it is necessary to properly prepare and store the healthy vegetable.

Broccoli has contraindications. You should not eat raw or fried vegetables if:

• increased stomach acidity, pancreatic diseases;
• gastritis and ulcers;
• following a diet prescribed by a doctor, which excludes food containing coarse fiber;
• individual intolerance.

How to store broccoli

The vegetable can be stored in the freezer. If stored in the refrigerator for no more than 5-7 days, cabbage will retain all its beneficial properties. Plant stems can be stored for up to 2 weeks.

How to cook properly

Most recipes use cabbage inflorescences as a basis. But you can use the stem for cooking by peeling it.

Use the trick of the French who use a potato peeler to peel the stems. Peeling the stem reveals a juicy and soft interior that is usually thrown away. Jill Fullerton-Smith, author of The Truth About Food, recommends adding peeled broccoli stalks to soup by boiling them in salted water and draining the broth. You can also make a stew from the stems by cutting them into strips.

Seed propagation in the garden strawberries we are used to, unfortunately, leads to the appearance of less productive plants and weaker bushes. But another type of these sweet berries, alpine strawberries, can be successfully grown from seeds. Let's learn about the main advantages and disadvantages of this crop, consider the main varieties and features of agricultural technology. The information presented in this article will help you decide whether it is worth allocating a place for it in the berry garden.

Often, when we see a beautiful flower, we instinctively bend down to smell its fragrance. All fragrant flowers can be divided into two large groups: nocturnal (pollinated by moths) and daytime, whose pollinators are mainly bees. Both groups of plants are important for the florist and designer, because we often walk around the garden during the day and relax in our favorite corners when evening comes. We are never overwhelmed by the scent of our favorite fragrant flowers.

Many gardeners consider pumpkin to be the queen of garden beds. And not only because of its size, variety of shapes and colors, but also for its excellent taste, healthy qualities and rich harvest. Pumpkin contains a large amount of carotene, iron, various vitamins and minerals. Thanks to the possibility of long-term storage, this vegetable supports our health all year round. If you decide to plant a pumpkin on your plot, you will be interested in learning how to get the largest possible harvest.

Scotch eggs - incredibly delicious! Try to prepare this dish at home, there is nothing difficult in preparation. Scotch eggs are a hard-boiled egg wrapped in minced meat, breaded in flour, egg and breadcrumbs and deep-fried. For frying, you will need a frying pan with a high side, and if you have a deep fryer, then that’s just great - even less hassle. You will also need oil for frying so as not to smoke in the kitchen. Choose farm eggs for this recipe.

One of the most amazing large-flowered tubs of Dominican Cubanola fully justifies its status as a tropical miracle. Warm-loving, slow-growing, with huge and in many ways unique bells of flowers, Cubanola is a fragrant star with a complex character. It requires special conditions in the rooms. But for those who are looking for exclusive plants for their interior, a better (and more chocolatey) candidate for the role of indoor giant cannot be found.

Chickpea curry with meat is a hearty hot dish for lunch or dinner, inspired by Indian cuisine. This curry is quick to prepare but requires some prep. The chickpeas must first be soaked in plenty of cold water for several hours, preferably overnight; the water can be changed several times. It is also better to leave the meat in the marinade overnight so that it turns out juicy and tender. Then you should boil the chickpeas until tender and then prepare the curry according to the recipe.

Rhubarb cannot be found in every garden plot. It's a pity. This plant is a storehouse of vitamins and can be widely used in cooking. What is not prepared from rhubarb: soups and cabbage soup, salads, delicious jam, kvass, compotes and juices, candied fruits and marmalade, and even wine. But that's not all! The large green or red rosette of leaves of the plant, reminiscent of burdock, acts as a beautiful background for annuals. It is not surprising that rhubarb can also be seen in flower beds.

Today the trend is to experiment with unusual combinations and non-standard colors in the garden. For example, plants with black inflorescences have become very fashionable. All black flowers are original and specific, and for them it is important to be able to select suitable partners and location. Therefore, this article will not only introduce you to an assortment of plants with slate-black inflorescences, but will also teach you the intricacies of using such mystical plants in garden design.

3 delicious sandwiches - a cucumber sandwich, a chicken sandwich, a cabbage and meat sandwich - a great idea for a quick snack or for an outdoor picnic. Just fresh vegetables, juicy chicken and cream cheese and a little seasoning. There are no onions in these sandwiches; if you wish, you can add onions marinated in balsamic vinegar to any of the sandwiches; this will not spoil the taste. Having quickly prepared snacks, all that remains is to pack a picnic basket and head to the nearest green lawn.

Depending on the varietal group, the age of seedlings suitable for planting in open ground is: for early tomatoes - 45-50 days, average ripening periods - 55-60 and late ones - at least 70 days. When planting tomato seedlings at a younger age, the period of its adaptation to new conditions is significantly extended. But success in obtaining a high-quality tomato harvest also depends on carefully following the basic rules for planting seedlings in open ground.

Unpretentious “background” plants of sansevieria do not seem boring to those who value minimalism. They are better suited than other indoor decorative foliage stars for collections that require minimal care. Stable decorativeness and extreme hardiness in only one species of sansevieria are also combined with compactness and very rapid growth - rosette sansevieria Hana. The squat rosettes of their tough leaves create striking clusters and patterns.

One of the brightest months of the garden calendar pleasantly surprises with the balanced distribution of favorable and unfavorable days for working with plants according to the lunar calendar. Vegetable gardening in June can be done throughout the entire month, while the unfavorable periods are very short and still allow you to do useful work. There will be optimal days for sowing and planting, for pruning, for a pond, and even for construction work.

Meat with mushrooms in a frying pan is an inexpensive hot dish that is suitable for a regular lunch and for a holiday menu. Pork will cook quickly, veal and chicken too, so this is the preferred meat for the recipe. Mushrooms - fresh champignons, in my opinion, are the best choice for homemade stew. Forest gold - boletus mushrooms, boletus and other delicacies is best prepared for the winter. Boiled rice or mashed potatoes are ideal as a side dish.

I love ornamental shrubs, especially unpretentious ones and with interesting, non-trivial foliage colors. I have various Japanese spirea, Thunberg barberries, black elderberry... And there is one special shrub, which I will talk about in this article - viburnum leaf. To fulfill my dream of a low-maintenance garden, it is perhaps ideal. At the same time, it is capable of greatly diversifying the picture in the garden, from spring to autumn.

Most cruciferous vegetables have remarkable health benefits. Arugula salad, mustard greens, cabbage greens, cauliflower and Brussels sprouts, turnips, watercress and our heroine broccoli deserve close attention in a healthy diet.

Have you already heard about the benefits of broccoli and want some practical advice?

Click on point No. 3 and check if you have restrictions for delicious dishes from point No. 5.

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Composition and calorie content

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

Glycemic index 12.

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

Dietary fiber - 10%(for an adult).

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

Let's give the numbers in terms of percentage of the average daily value for an adult according to the US National Department of Agriculture.

Vitamins - descending order:

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

Minerals - descending order:

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

The main highlight of broccoli is its healing biologically active compounds, which make the vegetable one of the leaders in the food charts for the prevention of early aging and severe pathologies, including oncology.

Beneficial properties of broccoli

Let's tell you in more detail, without missing out on the unique advantages of a curly beauty.

Cancer protection.

It is not a frequent case when a loud statement around a frightening oncology is completely justified.

Isothiocyanates are the first factor to which cabbage owes its anti-cancer fame. These compounds have powerful antioxidant effects, including in response to damage from heavy metals. They stimulate the removal of toxins from the body and stop DNA damage.

The second reason for the anti-cancer benefits of broccoli is sulforaphane. which has been actively studied in recent years. It is associated with the search for opportunities to treat several systemic neurological diseases, including autism and Alzheimer's disease. But most of all hopes are placed on sulforaphane in the prevention and treatment of deadly forms of cancer with a hormone-dependent nature (prostate and breast tumors).

At the same time, take a closer look at dietary supplements and broccoli sprouts. The latter are the best food source with a high concentration of antioxidant. For comparison: per 100 grams of product in mature cabbage there are 44-171 mg, and in microgreens from its seeds 1153 mg.

The third protective factor is the compound indole-3-carbinol, which stops the growth of malignant cells.

Strong bones and teeth.

High concentrations of vitamin K, as well as calcium and magnesium, make broccoli an excellent nutritional food for young men, postmenopausal women and children of all ages.

It is important to understand that adequate intake of calcium and vitamin D is not enough for normal bone density. We also need vitamin K and magnesium, which are not supplied by the most popular sources of calcium (dairy products).

Strengthen bones and teeth with broccoli!

All meals where dairy products are side by side with beautiful cabbage. Light recipes include juicy raw broccoli salads with sour cream, cottage cheese and nuts. Broccoli Cheese Casserole. Steamed broccoli with cream sauce and cheese shavings.

Prevention of atherosclerosis.

A healthy heart and elastic, clean blood vessels are another area of ​​our well-being that healing cabbage protects. The reasons for the positive effect are sulforaphane with its anti-inflammatory activity and lutein - another miracle substance from a unique plant.

The high content of dietary fiber, which binds harmful fractions of cholesterol in the intestinal lumen, is also important.

Digestive health.

The most important thing to remember about dietary fiber is that it creates favorable conditions for cleansing the body and for harmony in the intestinal microflora. In-depth study of microflora is the future of many areas of preventive medicine.

Dietary fiber leads to alkalization of the internal environment of the body, which strengthens the immune system. And stimulation of intestinal motility helps timely cleansing.

The liver's job of detoxifying the body is facilitated by a whole range of healing finonutrients that are found in broccoli: glucoraphanin, gluconasturtin and glucobrassicin.

Eye and retinal health.

The benefits of broccoli for our vision are enormous due to its high levels of special carotenoids - lutein and zeaxanthin. They are critical to preventing age-related retinal problems and maintaining good vision as you age.

A diet rich in vitamin C and foods with these carotenoids is a natural treatment for macular degeneration (the leading cause of irreversible blindness in humans).

Beauty and youth of the skin.

And again, sulforan and antioxidant vitamins A and C are at the service of humans. They prevent increased collagen breakdown, inflammation and photoaging.

Effective weight loss without harm to health.

How to lose weight without harm to your health? One of the best ways is to focus on nutritious, but low-calorie and low-carb foods. Broccoli is perfect!

Any low-carb diet and nutritional therapy for diabetes is a great success! will accept a profitable vegetable.

Possible harm

You should not overuse broccoli if you have varicose veins, after vascular accidents (heart attack, stroke, thrombosis) and with some types of migraines. The downside to the much-touted excess vitamin K is that it increases blood viscosity. Theoretically, intensive consumption of foods containing a lot of this vitamin can lead to blood clots, especially if a person drinks little or is elderly.

You should consult with your doctor about the possibility of relying on valuable cabbage. all people who take statins. Vitamin K enhances their effect.

It is a good idea to exercise caution when consuming raw cabbage for all people with chronic diseases of the stomach and duodenum. Fresh broccoli has a moderate mucosal irritant potential. Try raw salad in small quantities, to understand your reaction without causing much harm to your well-being.

Another disadvantage of all cruciferous vegetables, from the mega-popular white cabbage to cauliflower and broccoli - this is a direct harm to the absorption of iodine (isothiocyanates are to blame). A general recommendation for severe problems with the thyroid gland: strictly limit and even completely abandon the consumption of at least raw vegetables from this list.

And yet: limit or refuse?

There are studies that have shown no harm from cabbage in patients with insufficient gland function when consumed 150 grams per day for 1 month - separately from iodine preparations and meals rich in iodine (sea kale, fish and seafood).

How to choose and store correctly

The rules are easy to remember and even easier to follow when purchasing. We only need eyes and knowledge.

1) Consider the inflorescences.

Their color should be green. Yellowness is a sign of withering and loss of useful components. But a slight blue tint shouldn’t bother you.

2) Evaluate the stem cut.

True signs of freshness: moist and shiny. No – pronounced dryness and old yellowness.

How to store?

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

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

For dessert - how to prepare delicious recipes

If you are not familiar with the beauty of broccoli in its simplest preparation (raw and steamed), the 2 dishes below are the best choice to fall in love at first taste!

Broccoli stem salad

A waste-free, juicy recipe that will delight practical cooks.

We need:

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

For the sauce:

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

How to cook: quick and easy!

We clear the stem of inflorescences, renew the cut and remove the skin with a peeler or a thin knife.

We also peel the carrots and apples, and cut off the ends of the cucumber.

Three vegetables into strips on one of the Berner attachments. If you only have a regular grater, choose a large one. Finely chop the onion and greens.

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

Combine all the grated vegetables with the sauce and mix.

How to boil broccoli

Praise be to the slow cooker!

We like to steam broccoli (4-5 minutes). It is believed that this type of cooking preserves more nutrients.

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

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

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

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

Nice bonus!

Within just one minute in hot water (and even just by pouring boiling water), cutting cabbage loses that bitter taste that sometimes discourages people from eating it raw.

If we cook in a frying pan: throw it into heated oil and quickly fry, stirring vigorously. The pan is open, the heat is medium, 4-5 minutes.

Blanching preserves the benefits as much as possible.

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

How to steam deliciously

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

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

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

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

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

Pour the sauce in a thin stream over the vegetable composition and carefully mix with two large spoons/forks. We remember! Boiled cabbage becomes softer. It will be a shame to ruin the shape of beauties with active movements.

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

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

Thanks for the article (8)

Alexander Gushchin

I can’t vouch for the taste, but it will be hot :)

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

What is broccoli

Many people have come across this beautiful green plant in stores more than once, reminiscent of a lush flower bouquet. This vegetable is broccoli cabbage. It can be grown in almost any area, but the climate of Spain, Italy, and France is considered the best. In these countries, the plant is often used in cooking due to its beneficial properties. You can eat this type of cauliflower fried, boiled, stewed, or add it to salads. For cooking, inflorescences with the tender part of the stem, and sometimes sprouts, are used.

Broccoli - composition

To learn more about the topic: broccoli - benefits and harms, you need to learn about the substances that are contained in the plant. It has a large number of different microelements, vitamins, macroelements. The chemical composition of broccoli is presented:

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

Broccoli - calories

The energy value indicator is very important for dieters and those watching their figure. Depending on the processing method, scientists have determined the calorie content of broccoli, 100 grams of which contain:

• unprocessed (raw) vegetable – 35 kcal;
• boiled – 28 kcal;
• steamed – 27 kcal;
• frozen – 23 kcal;
• stewed – 37 kcal;
• fried – 46 kcal.

Nutritional value of broccoli

Another important characteristic is the nutritional value of broccoli. Using these values, a person can find out how much he will receive important substances for the body by eating 100 g of cabbage. These elements are energy accumulators that help regulate our life activities. The plant contains:

• proteins – 2.8 g (3.41% of the required value per day);
• fats – 0.4 g (0.62%);
• carbohydrates – 6.6 g (5.16%);
• dietary fiber – 2.6 g (13%);
• water – 89.3 g (3.49% daily value).

Can you eat broccoli raw?

Consumers are accustomed to the fact that fresh, unprocessed vegetables are better absorbed by the human body than boiled, fried or stewed. However, there is no consensus on the question of whether broccoli can be eaten raw. Some experts claim that when cooked, the plant loses more than half of its beneficial properties, while others believe that properly processed or blanched cabbage is healthier.

There are a huge number of recipes for dishes that include fresh green cabbage among the ingredients. In Europe and America, broccoli is often consumed unprocessed and made into a salad. For those who want to lose weight and are watching calories, it is recommended to blanch cabbage. To do this, simply place the heads of cabbage in a container of boiling water for a few seconds. Season the vegetable with olive oil, add your favorite spices and serve. Green cabbage is especially useful for pregnant women and young children - it is perfectly digestible and contains many vitamins.

Broccoli - beneficial properties

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

• contains antioxidants of natural origin;
• strengthens the immune system;
• regulates blood sugar;
• improves the condition of the lens and retina of the eyes;
• contains elements that benefit the liver;
• strengthens the heart and blood vessels;
• improves blood composition.

Benefits of broccoli for women

Many representatives of the fair sex are skeptical about this vegetable, considering it tasteless and bland. The benefits of broccoli for women include the following factors:

• Positive effect on skin condition. By eating broccoli daily, you prolong your youth. It is useful to use a medicinal plant for masks, since it contains many vitamins.
• Vitamin oil from the vegetable is used for hair and nails, helping to strengthen their structure and eliminate fragility.
• Use in dietary nutrition. The product contains a large amount of protein, which has a positive effect on weight loss. Green cabbage is an indispensable product for dietary, vegetarian and lenten dishes.
• Fight cellulite. The beneficial properties of broccoli promote the production of bile. It helps regulate fat levels, thereby helping to eliminate skin imperfections associated with cellulite.
• Getting rid of carcinogens, toxins and waste. These harmful substances can provoke the development of tumors of the uterus, breasts and ovaries. The inflorescences contain antioxidants that can combat this problem.
• The nutrient-rich composition will benefit your hair and nails.
• The content of indoles maintains hormonal balance.

Benefits of broccoli for children

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

Benefits of broccoli for men

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

Broccoli for gastritis

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

Broccoli during pregnancy

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

Broccoli for weight loss

Using broccoli for weight loss helps saturate the body and promotes weight loss. At the same time, a person receives all the substances necessary for normal life. Among those who are studying weight loss and want to weigh less, a broccoli-based diet is popular. This vegetable is one of the lowest in calories, contains a large amount of fiber and helps reduce appetite. And the hormone serotonin improves mood and general condition of the body, fights depression.

Broccoli - contraindications

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

• diseases of the pancreas that have an acute or chronic form;
• increased acidity;
• individual intolerance.

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

Video: broccoli - beneficial properties and contraindications

Botanical name— Broccoli (Brassica oleracea or Brassica silvestris) is an annual plant of the cabbage family, a variety of cauliflower.

Origin– Eastern Mediterranean and Asia Minor.

Lighting– prefers open sunny places.

Soil– moist, well-fertilized soils with a deep topsoil.

Watering– plentiful.

Predecessors– legumes, pumpkin crops, onions, tomatoes.

Landing- seedlings.

Description of broccoli

The plant is 60-90 cm high, at the end of the stem it forms many peduncles with dense groups of small buds collected in a loose head. As you can see in the photo below, broccoli looks like cauliflower, differing from it in less dense inflorescences and smaller leaves with a corrugated surface. The same parts are eaten as cauliflower, but when the head is removed from the central stem, side shoots are formed, which significantly increases the yield and extends the life of the plant.

One of the most ancient vegetable crops, it was grown in ancient Rome about two thousand years ago. The Romans brought broccoli to Byzantium, from where it spread to other countries. Currently widespread throughout the world.

Types and best varieties of broccoli

Two species are found in culture. The first one, more familiar to us, is called calabrese and has a hard head of dense inflorescences on a rather thick stem.

Second, asparagus or Italian broccoli, forms many stems with small heads. The stems of this cabbage are eaten and taste like asparagus.

There are more than 200 varieties of this cabbage in the world. In Russia, five varieties and hybrids are included in the State Register:

— early ripening variety Tonus, which forms dark green inflorescences of medium density, is characterized by friendly ripening and rapid growth of lateral heads;

— mid-season variety Linda, has large, up to 0.5 kg in weight, central heads of dark green color; after cutting, it forms up to 6 fairly large lateral heads;

— mid-season hybrid Fiesta, with dense green heads and a vertical rosette of leaves, does not form side shoots;

— mid-season hybrid Arcadia, a powerful plant with gray-green large compact heads, develops well at low air temperatures, produces a harvest even with thickened plantings;

— mid-late hybrid Monterey, forms a compact central head of dark green color, very large, up to 1.9 kg, without side shoots.

There are other varieties of broccoli cabbage of domestic and foreign selection on sale:

Beneficial properties of broccoli

In terms of nutritional properties, broccoli is superior to most vegetables. It contains 3.2 - 5.9% vegetable protein, 1.5 times more than cauliflower. A number of essential amino acids, including lysine, tryptophan and isoleucine, make broccoli protein comparable to beef or chicken egg protein, and the presence of methionine and choline prevents the accumulation of cholesterol.

Cabbage contains potassium, calcium, phosphorus, sodium, magnesium, iron, and a large amount of fiber. It contains 2.5 times more vitamin C than citrus fruits, the amount of provitamin A is comparable to carrots and pumpkin, and the vegetable is second only to asparagus in its content of anti-ulcer vitamin U. Broccoli contains vitamins PP, K, and folic acid.

According to recent research, the substance sulforaphane, which has a powerful antibacterial effect, has been found in young stems, helping to cure some forms of stomach ulcers and prevent the development of cancer.

Due to its beneficial properties, broccoli is indispensable in the diet of patients with diseases of the cardiovascular and nervous system. It is recommended to include it in the diet of those who want to lose weight, since broccoli combines high nutritional value with low calorie content; 100 g of the product contains only 30 calories.

Agricultural technology for growing broccoli - from planting to harvesting

This vegetable is becoming increasingly popular in our country, since growing broccoli in the middle zone is quite simple. It prefers moderate temperatures, from 16 to 25 ° C, easily tolerates frosts down to -7 ° C, and after warming it resumes the growing season. Its agricultural technology is in many ways similar to cauliflower.

To obtain an early harvest, broccoli is planted using seedlings. Seedlings are planted at the age of 35-45 days, starting from the first ten days of May in several periods, until the end of June, which makes it possible to obtain finished products from mid-July to late autumn.

Since the fall, the site has been filled with organic and mineral (potassium, phosphorus) fertilizers. Since broccoli grows best in soils with a neutral and slightly alkaline reaction, it is very responsive to liming, which is also carried out in the fall. Nitrogen fertilizers are applied to the soil in the spring before planting and in the form of fertilizing.

Further care consists of regular weeding, watering, hilling, stimulating the regrowth of adventitious roots. Two weeks after planting and then once every 12-15 days, fertilize with organic fertilizers. Harvesting is done in a timely manner, before the central heads bloom. They are cut off with part of the stem, after which side shoots with small heads grow in the axils of the leaves, providing additional yield.