Broccoli health benefits, benefits and harms of calories

These amazing miniature tree-like vegetables have a reputation for being among the healthiest. Of course, we are talking about broccoli.

General characteristics

Broccoli belongs to the cruciferous family, and its closest relatives are different types of cabbage, including cauliflower, white cabbage, and Brussels sprouts. It is believed that the ancient Romans were the first to notice the benefits of this cabbage, when the wild “progenitor” of the vegetable inhabited the shores of the Mediterranean Sea.

Many reject this vegetable because of its spicy bitter taste, which broccoli got from the sulfur it contains. Meanwhile, it is sulfur and other important components that make this amazing cabbage one of the most useful.

Health benefits

Broccoli is rich in many nutrients and ranks among the leaders in antioxidant content. However, it is important to know: heat treatment destroys some of them. Interestingly, raw vegetables contain almost twice as much vitamin C as oranges, and about as much calcium as milk. The presence of selenium in this cabbage makes it an effective antiviral and anti-cancer product.

As a result of more than three hundred scientific studies, scientists have identified the most important benefits of the vegetable. Broccoli is beneficial for chronic inflammation, to cleanse the body and prevent oxidative processes. Eating broccoli increases the body’s ability to eliminate carcinogens and oxidants obtained with food or ingested by airborne droplets. Scientists, after a series of experiments, claim that the vegetable possesses such properties thanks to the phytochemical sulforaphane. ^.… In addition, many studies have proven the ability of green-purple cabbage to prevent cancer. At the same time, scientists emphasize: the bioavailability (the ability to be absorbed into the system) of isothiocyanates (phytochemicals or chemicals contained in plants) from fresh vegetables is almost 3 times more effective than boiled ones. Another interesting study confirms the importance of consuming cruciferous vegetables (including broccoli) in preventing DNA damage. The list of health benefits doesn’t end there. Below we will consider in more detail the influence of this plant on the organs and systems of the human body.

Broccoli: the benefits and harm for humans

Vegetables are very beneficial to human health and broccoli is no exception. By consuming it, a person gets dozens, if not hundreds, of extremely useful components. Here are just a few of these benefits. ^{farmer-online.com . .}.

Protects against cancer

Sulforaphane already mentioned is capable of destroying cancer stem cells ^.… This means that the named substance, which is part of this amazing cabbage, destroys malignant formations in the root. Another chemical compound, glucoraphanin, activates enzymatic processes in cells, as a result of which protection against carcinogens is enhanced.

Researchers have found that sulforaphane normalizes DNA methylation (makes it possible for a methyl group to attach to a DNA molecule), and gene formation depends on this process. ^.… On the other hand, DNA methylation can suppress unwanted genes. Abnormal DNA methylation almost always plays a key role in the development of all types of cancer. Scientists say that consuming broccoli 4 times a week prevents prostate cancer. In addition, researchers have found many positive changes in the body in male broccoli lovers. In addition to prostate cancer, cabbage prevents cancer of the breast, uterus and internal organs (lungs, liver, colon, kidneys). For the female body, this vegetable is useful as a product that removes excess estrogen.

Meanwhile, the anti-cancer properties of broccoli are determined not only by glucoraphanin, but also by selenium, beta-carotene, potassium, zinc, some amino acids, as well as antioxidant vitamins: A, E, C.

Good for the kidneys

The components contained in the vegetable are able to improve the blood supply to the kidneys, which means to activate the functions of this organ. Scientists confirmed this assumption during an experiment on laboratory rats.

Protects the heart

In addition to antioxidants and fiber, broccoli is rich in many vitamins, minerals and fatty acids, which work in a complex manner to regulate cholesterol levels, stabilize blood pressure, which benefits the heart.

Potassium contained in a vegetable is known for its vasodilating properties, which makes it possible to improve blood flow to the heart and to fill vital organs with oxygen.

Strengthens immunity

The antioxidant properties of broccoli also stimulate the body’s defenses. In particular, when released into the human body, the chemicals from cabbage reduce oxidative stress and prevent the weakening of the immune system that occurs over the years. In this case, we can say that broccoli also slows down the processes caused by aging. ^..

Improves digestive organs

It is also interesting that raw young broccoli sprouts improve the condition of the stomach, in particular, it has a beneficial effect on its mucous membrane. Many stomach problems are associated with the spread of the bacteria Helicobacter pylori, including on its inner wall. Raw broccoli sprouts contain substances that regulate the growth of these unwanted bacteria.

In addition, the fiber from broccoli prevents many digestive disorders, improves intestinal motility, and the magnesium and vitamin complex regulates stomach acidity, facilitating proper digestion of food.

Prevents arthritis

Recent laboratory mouse cell tests have shown that sulfur-rich broccoli blocks the production of a key enzyme that causes cartilage destruction. It is believed that increasing broccoli in your diet will help slow down (and in some cases prevent) osteoarthritis.

Improves eyesight

Vitamin complex, as well as nutrients contained in broccoli (including zeaxanthin), make this vegetable healthy for the eyes. The healing components of this wonderful cabbage protect against macular degeneration of eyes, cataracts, as well as from the harmful effects of UV radiation.

Clears toxins

Sulfur, vitamin C and some amino acids make broccoli an important product for detoxifying the body. This type of cabbage is suitable for a cleansing diet, which removes toxins from the body, free radicals, clears excess uric acid. The result of such exposure – reducing the risk of developing gout, arthritis, rheumatism, skin diseases, as well as the formation of kidney stones, rashes and boils.

Important for skin

Preservation of youth and freshness of the skin directly depends on the presence of antioxidants in the diet, such as beta-carotene, vitamins A, B, C, E, K, Omega substances. All of these elements are fully represented in young broccoli. That is why lovers of this vegetable can not worry about the possible early aging of the skin. In addition, some of the phytonutrients found in vegetables, protect against the negative effects of sunlight on the skin of the face.

Necessary for pregnant women

Because broccoli is rich in many nutrients, it is essential for pregnant women. The presence of this vegetable in the diet provides the body of the expectant mother with proteins, calcium, phosphorus, iron, vitamins, antioxidants, and fiber. Folic acid protects the unborn child from congenital pathologies, including those associated with the functionality of the central nervous system.

Important for the treatment of anemia

Iron and protein deficiencies tend to cause anemia. Broccoli is rich in both, hence it can be considered an anemia vegetable. Regular consumption of cabbage improves general condition, blood flow and oxygen supply to organs, which is necessary for the proper functioning of all systems. In addition to these components, broccoli contains copper, a mineral that, along with iron, is responsible for the production of red blood cells.

Nutritional Components

Broccoli is an excellent source of vitamins K, C, folate and chromium. This vegetable contains a lot of fiber and proteins, vitamins of group B, A, E, as well as manganese, phosphorus, choline, potassium, copper, selenium, Omega-3 fatty acids and useful phytonutrients. In addition to all this, the vegetable contains practically no calories, since almost 9/10 consists of water.

Vitamin K contained in cabbage is necessary for proper blood coagulation and the formation of proteins. Folic acid is responsible for the production of new cells in the body, and vitamin C creates collagen – an indispensable component of bones, cartilage and skin. Moreover, ascorbic acid is known to be one of the most powerful antioxidants.

Among the most beneficial phytonutrients contained in this type of cabbage are called sulforaphane (prevents cancer), carotenoids (improves vision), kaempferol (protects against cardiac diseases, inflammation, allergies, cancer), quercetin (important for hypertensive patients) ^[8].

Nutritional value at 100 g ^{[9] [10]}

Calories 34 kcal Water 89 g Proteins 2,8 g Fats 0,04 g Carbohydrates 6,6 g Vitamin A 31,2 μg Vitamin C 89,3 mg Vitamin E 0,77 mg Vitamin K 101,4 μg Vitamin B1 0,08 mg Vitamin B2 0,13 mg Vitamin B3 0,65 mg Vitamin B5 0,55 mg Vitamin B6 0,21 mg Folic acid 63 μg Choline 18,7 mg Calcium 46,3 mg Iron 0,74 mg Magnesium 22 mg Phosphorus 68 mg Potassium 315 mg Sodium 34 mg Zinc 0,42 mg Copper 0,06 mg Manganese 0,22 mg Selenium 2,6 μg

Possible side effects

Although broccoli has many benefits for the body, it is important for some people to consume this vegetable with extreme caution. First of all, we are talking about people prone to food allergies. In this case, broccoli can cause an allergic rash and skin irritation. In addition, the vegetable belongs to the so-called strumogenic factors, which can have a negative effect on the thyroid gland.

This information should be of interest to people taking blood thinners. American researchers believe that excessive consumption of broccoli can reduce the effectiveness of these drugs. This is explained by the presence of vitamin K in the vegetable.

How to choose and store

The first rule for choosing broccoli is the same as buying other vegetables. Cabbage should be free of “bruises”, rot and stains, the stem is solid, of the same tone.

The color of the vegetable can vary depending on the variety, from bright green to purple-green. In no case should you take vegetables on which yellow flowers have appeared: this is a sign of overripe. If leaves are attached to the inflorescence, then they should be fresh and bright, and not wilted.

Keeping a vegetable fresh is easy if you put it in a plastic bag without air and send it to the refrigerator. In this form, it can be stored for up to 10 days. Do not wash broccoli before storing it: water will accelerate the deterioration of the product. Pre-blanched vegetables can be frozen and stored for several months. But it is important to use boiled broccoli within 1-2 days.

How to cook broccoli

No matter how you cook broccoli, the first stage is always the same – wash the vegetable under running water and divide it into portions.

To preserve the balance of taste, it is important that both inflorescences and stems are combined in one slice.

As for the method of heat treatment of a vegetable, nutritionists call steam cooking the healthiest. To speed up the preparation of fibrous stems, you can make a couple of longitudinal cuts. As a rule, as a result of this method of processing, the vegetable reaches readiness in 5-7 minutes. Frying broccoli is not the best choice. Only 4 minutes of contact with hot oil (120-140 degrees) destroys almost 2/3 of nutrients in a vegetable, including vitamins, phenols, minerals ^[11].

But still, raw broccoli is called the most useful for the body. ^[12]… At the same time, young sprouts of this amazing cabbage are most delicious. But too soft slices of boiled broccoli are a sure sign that there are practically no useful components left in the vegetable.

Broccoli sauce

This vitamin dish can be used as a sauce, a bright decoration for other dishes, or as a dressing.

To begin with, cut broccoli into small pieces, dip in boiling water for a few minutes (you can also steam it). At this stage, the cabbage should soften a little, but not lose the brightness of the greenery. After that, send the prepared vegetable to a blender, add 2 cloves of garlic, a third of a glass of olive oil, a teaspoon of cumin and coriander each, an onion, black pepper, about 2 tablespoons of lemon or lime juice and a glass of water. Grind all ingredients until puree. Pour the resulting mixture into a saucepan and cook over low heat for 3 minutes until the excess liquid evaporates. Add salt to the finished sauce to taste.

Broccoli is loved all over the world not only for its excellent taste. The amazing properties of this vegetable to heal from various ailments and prevent cell degeneration have made her the queen on the dinner table for 2000 years.

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