The benefits of broccoli and the harm of broccoli
Broccoli is often called the queen of cabbage. This annual culture, known since the time of Ancient Rome, is famous for its many beneficial properties. Broccoli is a subspecies of cauliflower, differing from it in appearance and taste, as well as in chemical composition. The name of this plant comes from the Italian "brocco" - shoot, branch.
Broccoli is native to Asia Minor, the Mediterranean. In Europe, cabbage began to gain popularity in the 16th century, but it received real recognition only in the 20th century. Broccoli is practically not grown in Russia. As a rule, broccoli inflorescences and stems are used for food. Inflorescences can be purple or green. We are more accustomed to the last option, this variety is called Calabrese.
Composition and calorie content
- Fats: 0.4 g
- Proteins: 2.8 g
- Carbohydrates: 6.6 g
- Water: 89.3 g
- Ash: 0.9 g
- Cellulose: 2.6 g
Vitamins (per 100 g): |
amount |
% RDA |
| Vitamin C (ascorbic acid) | 89.2 mg | 99% |
| Vitamin K | 102 μg | 85% |
| Lutein + Zeaxanthin | 1403 mcg | 24.3% |
| Vitamin B9 (folic acid) | 63 μg | sixteen% |
| Vitamin B5 (pantothenic acid) | 0.57 mg | eleven% |
| Methylmethionine sulfonium (vitamin U) | 9.1 mg | 6.5% |
Minerals (in 100 g): |
amount |
% RDA |
| Boron | 185 mcg | 264% |
| Silicon | 78 mg | 260% |
| Sulfur | 140 mg | fourteen% |
| Potassium | 316 mg | 13% |
| Manganese | 210 μg | eleven% |
| Iodine |
15 mcg |
ten% |
Other important connections:
- Purines - 21 mg (16.7% of the RDI)
- Oxalic acid - 14 mg (3.5% of the RDI)
Complete chemical composition ➤
Health benefits of broccoli
Broccoli cabbage contains a huge amount of vitamins and elements necessary for a person. It contains vitamins of the B group, vitamin E, A, PP, K, U, C. Vitamin U is able to effectively fight ulcers, and there is a lot of it in broccoli, inferior to white cabbage and asparagus.
Of the macro- and microelements, potassium, magnesium, calcium, sodium, iron, phosphorus, zinc, manganese, copper and selenium can be named. Potassium removes excess salts from the body, calcium is necessary for the health and normal growth of hair and nails, magnesium is good for the heart, sodium helps to maintain water and electrolyte balance in the body, manganese and zinc have a beneficial effect on the development of tissues and cells, copper plays an important role in blood formation, selenium removes heavy metals and residues of synthetic drugs.
This plant contains both chlorophyll, which has a beneficial effect on the blood, and essential amino acids, which are found in large quantities only in beef meat. Among the amino acids there is also a compound that promotes the production of the "happiness hormone" - endorphin.
Broccoli is rich in protein, which is highly valued due to the presence of lysine and isoleucine in it - they equate this vegetable with the protein of a chicken egg. Contains substances that prevent the accumulation of cholesterol in the body and its excretion - choline and methionine. Therefore, it is recommended for people suffering from cardiovascular diseases, arthritis, atherosclerosis. Eating this vegetable significantly reduces the risk of heart attacks and strokes.
Fiber is also present in large quantities in cabbage, which can naturally cleanse the intestines, normalize digestion processes, and relieve constipation. Stimulates broccoli and bile secretion, making it easier for the liver and biliary organs. Regular consumption of this product contributes to the processes of regeneration of tissues and cells of the body, which play an important role in the recovery period after previous diseases.
Broccoli is an indispensable product for diabetics and lovers of sweets - it contains components that help to normalize insulin levels, as well as protect the walls of blood vessels from damage caused by high blood sugar. Those who have problems with the nervous system also need to include this plant in their diet: physiological active substances, present in large quantities in cabbage, have a beneficial effect on the nervous system and heart. This vegetable also has a beneficial effect on vision: carotenoids prevent cataracts by strengthening the retina and lens of the eye.
Known properties of broccoli to remove from the human body toxins, dead cells, heavy metal ions, free radicals. Therefore, cabbage is advised to be consumed by seriously ill people who have suffered from radiation, living in ecologically unfavorable areas with high levels of radiation. Broccoli also helps to get rid of excess fluid, which is a companion of cellulite. One has only to start using this product regularly, the skin will become smoother and more toned. A decoction from the seeds of this culture is effectively used in the fight against worms.
Due to the high content of folic acid in broccoli, it is recommended for pregnant women. The acid promotes the rapid formation of new healthy cells and maintains their condition.
What else is broccoli good for?
- Recent medical research has shown that broccoli can fight cancerous tumors such as breast, ovarian, prostate, bladder, and skin cancers. It contains the most valuable substance - sulforaphane, which stops the development of cancer cells. This component is especially abundant in young cabbage stems and shoots. True, in the heads of cabbage it is contained almost 10 times less than in the stems. It also kills antibiotic-resistant bacteria that cause stomach ulcers.
- In addition to sulforaphane, broccoli contains two other substances necessary for cancer: synegrin and indole-3-carbinol (IZC). Sinegrin is part of other types of cabbage. It not only prevents cancer cells from dividing, but also destroys them. IZS acts on both cancer cells and the human immune system, significantly strengthening it, so that the body is able to more actively resist cancer.
- In those patients who ate broccoli dishes at least twice a day, the growth of cancerous tumors was inhibited. In the near future, it is planned to develop anticancer drugs based on the above substances. Their advantage is that they are optimally absorbed by the human body.
Broccoli harm
Broccoli itself is a good product for the human body from all points of view. It is very difficult to cook and eat this cabbage in such a way that it is harmful, but it is still possible.
- Cabbage broth contains guanine and adenine (purine derivatives) - substances harmful to the human body, although they are less than in cauliflower. Although these substances are not so harmful (purines - important compounds that contain nitrogen, are part of all living organisms without exception), people with gout, kidney stones, and also during pregnancy should refuse broccoli broth.
- It is strongly not advised to fry broccoli over high heat with a lot of fat. In this case, instead of the beneficial properties that this cabbage is so rich in, the body will receive a serious blow, which will be facilitated by the carcinogens formed during the heating of the oil. Thirdly, eating broccoli raw (this is the best option), people with high acidity of the stomach and impaired functions of the pancreas should be careful. Some postoperative diets also prohibit raw vegetables that are high in coarse fiber.
It turns out that in order to get the maximum benefit from the use of this product and not cause harm to health, you should only cook the cabbage correctly (or use it raw) and store it correctly - in the freezer or no more than a week in the refrigerator.
How many calories are in boiled broccoli?
Due to its low calorie content, this product is considered one of the dietary ones. Broccoli cooked without added fat contains a little more than 30 Kcal per 100 grams of product.
For comparison, there are about 35 Kcal per 100 grams in an apple (fruits contain sugar, therefore, are more high in calories and are not recommended for those who want to lose weight). Therefore, broccoli is often included in body sculpting diets - it is healthy, tasty and safe, and also very filling.
Slimming broccoli
The basis of any diet is to reduce the amount of fat and carbohydrates in the diet. In this case, broccoli is the ideal option to include in your diet. There is a myth that broccoli is a negative calorie product, that is, more energy is spent on its digestion than it brings to the body. This is far from the truth, rather we can say that it provides very few calories - this is quite enough to form an optimal diet that allows you to lose weight without harming your health.
As stated above, broccoli is most beneficial when raw. In second place is steamed cabbage - this way a certain amount of nutrients will be lost, but a lot will remain. It is permissible to stew broccoli for a short time (no more than 7 minutes) without adding salt, which contributes to the retention of excess fluid in the body. The least desirable methods of cooking this product are long boiling, baking. The most unfavorable option is frying.
Despite the fact that raw vegetables are healthier, nutritionists advise to regularly eat light vegetable soups: they have a beneficial effect on the gastric mucosa, saturate and are a gentle source of fiber, which is not contraindicated in diseases of the gastrointestinal tract. Broccoli puree soup is one of the healthiest and healthiest foods around.
Broccoli soup recipe. The dietary version of this tasty and healthy soup is made with unsalted vegetable broth. First, potatoes, carrots and leeks are cut and boiled, and broccoli is added 7 minutes before the vegetables are ready. Fresh or dried herbs, onions, garlic, bay leaves are added to taste. After 7 minutes, remove the saucepan from the heat, and use a blender to grind the resulting vegetable soup into mashed potatoes of the desired consistency. Of course, it is advisable to use such a soup without bread. For a more filling option, you can add boiled white chicken. One serving of vegetable soup with chicken pieces contains about 300 Kcal, which will provide the body with energy for about 5 hours.
There is also an opinion that broccoli helps to accelerate metabolic processes in the body, helps burn fat. Indeed, there are prerequisites for this, because this cabbage contains a rather large amount of chlorophyll and B vitamins, which contribute to metabolic processes. True, for this it is advisable to use cabbage in its raw form, for example, add it to light vegetable salads. Of course, during the diet period, broccoli salads are recommended to be seasoned not with mayonnaise or sour cream, but with a minimum amount of vegetable oil and lemon juice.
Since broccoli is high in fiber, it will help cleanse the intestines and, as a result, lose weight. Therefore, it is advisable to eat broccoli at least once a day. For lunch, you can eat a portion of lean meat with a side dish of stewed cabbage, and a steam omelet with broccoli will serve as an excellent breakfast. The diet will be most effective if you replace one of the meals with a lean dish made from this cabbage. Better if it is a vegetable salad with fresh broccoli for dinner. If the cabbage seems too tough, you can scald it with boiling water - this will not significantly damage the benefits of cabbage.
Video recipe from the program "Simply delicious - broccoli!"
Read more: Cabbage diet for weight loss for 10 days
Contraindications to eating broccoli
As mentioned earlier, broccoli has an extremely beneficial effect on the body of a healthy person. It is not recommended to eat raw broccoli for people with high stomach acidity, as well as for those who, for health reasons, cannot eat foods containing coarse fiber. Of course, this vegetable is contraindicated for those who have an individual intolerance to broccoli, but, fortunately, such cases are extremely rare. For everyone else, nutritionists are advised to use this wonderful product as often as possible.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
