Can you eat broccoli raw? Video: beneficial properties of broccoli for the body. Recipes with broccoli

Broccoli is an ancient annual crop of the cabbage family. In appearance, it resembles cauliflower with one main difference - the head of broccoli is green or purple in color.

The beneficial properties of broccoli give this product its status medicinal vegetable, because it successfully fights ulcers, protects the walls of blood vessels from damage, and is effective in the prevention of cancer. The product is also recommended for use by those people who want to lose excess weight, as it is low-calorie and does not contribute to fat deposits.

Broccoli: beneficial properties

Broccoli contains a large number of substances necessary for the body. This includes beta-carotene, which is considered a beauty vitamin, and fiber, protein, fats, minerals(phosphorus, iron, calcium, magnesium, etc.).

In addition, the vegetable contains sulforaphane. This is a specific substance that can kill complex bacteria that cause stomach ulcers. Sulforaphane also prevents the occurrence cancerous tumors.

Availability folic acid Broccoli is especially beneficial during pregnancy. The substance promotes the formation of new cells and their further proper development.

Is broccoli healthy? Next medicinal properties products will help you answer this question:

• broccoli - excellent dietary product to prevent cardiovascular diseases;
• used for the prevention and treatment of many oncological diseases;
• copes well with nervous disorders;
• an excellent remedy in case of metabolic disorders;
• actively fights ulcers;
• beneficial properties Broccoli also applies to those people who want to lose weight. The product removes toxins and dead cells from the body well;
• it is recommended to introduce the vegetable into daily diet people suffering from heart failure.

Regular consumption of broccoli prevents the development of atherosclerosis. The product is excellent prophylactic against the occurrence of cancer.

Now you know how broccoli is useful, all that remains is to understand some contraindications and consider the question of in what quantities this product can be consumed and what dishes can be prepared from it.

Broccoli: contraindications

Harm from broccoli also exists, although it is insignificant compared to the beneficial properties this product has. Broccoli is contraindicated in the following cases:

1. If a person suffers from pancreatic disease.
2. Individual intolerance to the product.
3. A person who has high acidity of gastric juice.

Contraindications for broccoli also apply to those cases when you decide to fry the product over high heat with a large number fat This should not be done, since the heating process produces substances that are harmful to the human body.

Now this question regarding why broccoli is harmful can be considered solved, which gives you the opportunity to move on to studying the issue of losing weight with the help of of this product.

Broccoli and weight loss

First of all, this low calorie product, because 100 g of broccoli contains only 30 kilocalories. This means that such cabbage can be eaten in sufficiently large quantities without fear of gaining excess weight.

Broccoli for weight loss is important because it speeds up metabolism cellular level. This became possible due to the presence of B vitamins and chlorophyll here. These substances have a beneficial effect on the functioning of the body as a whole, stimulating the processes of its cleansing from harmful waste, toxins and other harmful substances.

You can lose weight by 6-8 kg in 10 days with broccoli. To do this, you will have to adhere to a special diet based on cabbage for 10 days. The diet is not considered strict and is quite varied, so the process of losing weight will occur gradually and unobtrusively.

You will learn further about how to lose weight with broccoli and what dishes can be prepared from this vegetable.

Methods and volumes of using broccoli

1. A diet based on this product may look like this:

Breakfast. Steam 200 g of broccoli, 1 cup of black tea without sugar.

Dinner. 150 g broccoli, tomatoes, half an onion, olive oil– all ingredients are placed in a frying pan and simmered for about 20 minutes. 1 glass of vegetable juice.

Dinner. 250 g of broccoli, boiled in water with salt, 1 cup of unsweetened tea.

This menu can be varied with other dishes. For example:

• pour boiling water over 200 g of broccoli and place in a pan of boiling water for 5 minutes;
• prepare chicken broth and add 100 g of broccoli, 2 bunches of parsley;
• 100 g cabbage and 2 carrots, steamed.

It is also allowed to eat other dietary dishes and products: fresh vegetables, fruits, lean meat.

You can stew broccoli without using oil in a slow cooker. Parsley, mint, dill and other natural flavors should be used as seasonings.

Broccoli cocktail. Take 4 inflorescences, rinse with water, cut into small pieces. Place broccoli in a blender bowl, add spinach leaves and water. Using a blender, grind the contents of the bowl until smooth. It makes a delicious diet drink.

Broccoli during pregnancy

Can pregnant women eat broccoli? It is not only possible, but also necessary, because for women expecting the birth of a baby, the low calorie content of the product will be useful, as well as the presence of vitamin C, which has a beneficial effect positive impact on immunity and blood composition.

Broccoli during pregnancy helps good health, reduces the risk of colds, which may represent serious threat for the health of the unborn child.

The only contraindication during pregnancy may be allergic reaction, which broccoli can cause in some women. You should limit its consumption or completely abandon the product during pregnancy.

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 people 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 boasts a high content of 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 receive its daily dose, the person 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 cooking, stewing or frying, the vast majority of beneficial components 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, claiming that with proper cooking or blanching the amount 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 a large number of 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 that which was subject to heat treatment. The concentration of the 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 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. Processed in a similar way The product 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 V leading role, which claim to become favorites in every family.

Main ingredients:

1. Broccoli - 1 head.
2. Boiled peeled shrimp - 10-12 pieces.
3. Onions - 2-3 pieces.
4. Broth (meat, vegetable or fish) - 1.5-2 liters.
5. Cream - 300 grams.
6. Garlic - 3 cloves.
7. Butter (melted) - 5 tablespoons.
8. Lemon juice, pepper, salt, nutmeg- to taste.
9. 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:

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

For the sauce:

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

1. Green onions - 3-4 feathers.
2. Parsley - 30-40 grams.
3. Garlic - 2 cloves.
4. 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 that the body especially needs during winter time.

Kira Stoletova

The name of the broccoli cabbage species comes from the Italian “brocco”, which means “shoot” or “branch”. Italians started eating broccoli from this part of their culture. At first, the plant was little known in Europe and America. Back then the vegetable was also called Italian asparagus. After the second half of the twentieth century, the vegetable gained real popularity.

Properties of broccoli

If you have any medical conditions, you should consult a nutritionist or gastroenterologist before consuming cabbage.

Compound

Broccoli is a source of fiber, potassium, phosphorus, iron, manganese, zinc and sulfur. It is rich in folic, nicotinic and ascorbic acids. It contains vitamins A, B, E. K, calcium and beta-carotene.

Benefit

Broccoli has a number useful qualities, which, if consumed correctly, help in the treatment of diseases. The benefits of the vegetable are as follows:

• normalizes metabolism;
• prevents gout or completely cures it;
• prevents nervous disorders;
• makes you feel better in case of heart disease;
• prevents the development of heart attacks and strokes;
• restores and normalizes the functioning of the gastrointestinal tract.

The substance anetholtrithione contained in this cabbage helps reduce the likelihood of cancer cells in the rectum and mammary glands. If you eat vegetables all the time, you can really prevent early development atherosclerosis.

Broccoli is useful to eat every day for people after radiation exposure. Radio is eliminated from the body active substances, salts of heavy metals. Cabbage is good for children, elderly people prone to diabetes, and pregnant women. A high content of vitamin B9 is the foundation for fetal development.

In addition to the above broccoli:

• is not inferior to milk in terms of calcium content;
• contains 10% of the daily value of iron (per 100 g);
• 100 g of cabbage contains almost 100% of the daily value of vitamin C.

Contraindications to eating broccoli

It is better not to eat vegetable soups made only from cabbage. In them high content adenine and guanine - harmful purine bases. When frying, carcinogens are released, which accumulate in human body. People with the following diseases should limit their consumption of vegetables:

• gastritis and ulcers;
• increased acidity;
• a diet that excludes food with coarse fiber;
• individual intolerance.

Using broccoli in food

Externally, the vegetable looks like a flower - eating it also brings aesthetic pleasure. It is better to choose a young, fresh-looking plant.

When purchasing, you should pay attention to the color of the cabbage. You should not buy yellow ones: this means that it is overripe or was stored incorrectly. There will be no benefit from it.

The vegetable can be eaten every day. Not only the inflorescences are edible, but also the stem and leaves. There are many cooking methods. The vegetable is eaten fresh, boiled, steamed, fried or baked. It is often used to make sauces, pie fillings, omelettes, and vegetable side dishes. Can be made into fresh cocktails or served as an appetizer before the main meal.

Using the stem for food

The stem is covered with a thick skin, so the top layer is peeled before cooking. The plant is then cut into pieces and used together with the inflorescences. The stem consists of fibers and has a sweetish taste.

Tips for cooking broccoli:

• It is better to peel with a vegetable peeler: it will allow you to remove a thin layer of skin.
• Broccoli stems without peel are added to the soup, after boiling them in salted water.
• The stems are especially good in vegetable stews. They are cut into thin strips, blanched (dipped in boiling water for 3-5 minutes), and then placed in a container with water and ice.
• To ensure that the stalk is baked perfectly, it is sprayed with oil and then placed evenly on a baking sheet.

For those who are on a diet, the steaming method is suitable. These dishes can be eaten at night. The cooking time for stems and inflorescences varies due to their structure. This must be taken into account when choosing a culinary dish to prepare.

Use of leaves for food

Large quantity vitamin A (up to 90%) makes the leaves especially useful.

The greener they are, the spicier and richer they are. The enzymes they contain regulate metabolic processes in the body.

If you treat it with boiling water, the harsh taste will go away. The leaves will become more palatable to lovers of delicate greens. Sometimes housewives use the leaves for pickling with cucumbers.

Young leaves are similar in taste and quality to spinach.

What to season broccoli with

Combining broccoli is very easy because it is a neutral vegetable. For example, in a salad, the leaves of this cabbage become the highlight. The inflorescences are suitable for decoration.

Leaves and stems are combined with seafood, seasoned soy sauce And sesame oil. If you simmer them, béchamel sauce is perfect.

The oil goes well with broccoli in salads. The leaves and stems do not have a strong flavor. They can be a side dish for other, more flavorful foods, and go well with fish or duck.

Broccoli marinated in lemon juice with onions and red pepper. Mayonnaise, sour cream or yogurt are suitable for preparing sauce or marinade.

Broccoli. Benefit and harm.

Broccoli - beneficial properties and harm

BROCCOLI BENEFITS AND HARMS

Conclusion

Any part of the plant is edible and useful. Broccoli can and should be eaten regularly, in any form. Properly prepared leaves, stems and inflorescences will bring benefits.

The queen among the rest of the cabbage world, this is how broccoli can be described. She was awarded this title because of her beneficial properties. Fiber and vitamins, which are contained in large quantities in cabbage, are suitable for people involved in sports, on a diet, and simply for the everyday diet.

Broccoli stimulates the human immune system. It contains many minerals, trace elements, and vitamins that are beneficial to humans. All this diversity nutrients promotes treatment, normal development the body and its systems. They perform not only a nutritional function, but also protect the body from harmful factors during periods of illness.

The name of this vegetable originates from ancient times. According to primary sources, the word "broccoli" with Latin language translated as “branch” (bracchium). If translated from Italian, then (It. Broccoli) means “flowering stem”, “shoot”.

Composition of broccoli

In terms of nutritional value, broccoli proteins can be compared to the proteins found in meat or eggs.

Vitamins
Vitamin B9	63 mcg	16%
Vitamin B3	0.639 mg	4%
Vitamin B5	0.573 mg	12%
Vitamin B6	0.175 mg	13%
Vitamin B2	0.117 mg	9%
Vitamin B1	0.071 mg	6%
Vitamin, A	623 IU	21%
Vitamin C	89.2 mg	149%
Vitamin E	0.17 mg	1.5%
Vitamin K	101.6 mcg	85%

Broccoli has a very low calorie content, only 34 kcal per hundred grams of weight. The human body requires a certain amount energy to process this product. But the large amount of fiber in cabbage ensures a feeling of fullness for a long time.

14 Health Benefits of Broccoli

1. Broccoli in cancer prevention

   Broccoli is a godsend for preventing and helping with cancer. Cabbage contains compounds: glucoraphanin, calcium, potassium, selenium, they have an anti-carcinogenic effect. The presence of vitamins “A”, “C”, “E”, and amino acids help to positively fight intestinal, lung, and kidney cancer. These broccoli ingredients are also good for reproductive organs in men and women, and other types of cancer. Consumption has a particular effect on breast and cervical cancer.

The presence of calcium in broccoli, nutrients and other elements that help the body absorb calcium becomes indispensable for children, pregnant and lactating mothers, elderly people, patients who have undergone surgery bone tissue. This vegetable can easily compensate for the lack of calcium in the body.

2. Broccoli helps in detoxifying the body

   Ascorbic acid, sulfur and amino acids help remove toxins and waste from the body. Ridding the body of its natural pollutants helps cleanse the blood, which ensures better saturation of organs with oxygen and improves their functioning and accelerates metabolic processes in them, positively affecting the immune system.

3. Eating broccoli is good for your heart

   Fighting cholesterol is one of the most important problems in work cardiovascular system. Cabbage with vitamins omega-3 fatty acids
   In this article we have selected fifteen scientific facts and research on the benefits of omega-3 and polyunsaturated fatty acids for the health of the body, and for which diseases it is most effective. helps reduce blood cholesterol levels. Largest quantity beneficial properties in broccoli can be preserved if steamed, in which case it is preserved more benefit, which promotes the removal of cholesterol, which cleans blood vessels and improves blood flow. Potassium, which is part of the composition, has a vasodilating effect, which increases blood flow to the organs and saturates them with oxygen.

4. Benefits of broccoli for skin

   Constantly including broccoli in the diet, especially in winter and spring, will be useful for the regeneration of skin cells and increasing cell turgor. The skin will be smoother, more elastic, velvety, and there will be less inflammation in the form of pimples and acne. This effect is achieved thanks to a number of vitamins, fatty acids, and antioxidants. In the summer, all these elements and minerals will protect the skin from ultraviolet radiation.

5. Benefits for the stomach and intestines

   Fiber
   The article provides a large number of confirmed scientific research about the health benefits of fiber. Fiber for weight loss, lowering sugar and cholesterol levels, preventing constipation and much more. Broccoli helps normalize the functioning of the stomach and intestines. Fiber retains water and ensures better passage of stool through the intestines, effectively relieving constipation. Broccoli juice contains vitamins and minerals that promote proper digestion, stabilize acidity and restore the mucous membrane of the digestive organs.

6. Broccoli is a rich source of vitamin D

   Vitamin “D” is produced abundantly in the summer when ultraviolet light hits the skin; this is a natural process in which it is synthesized in the body. IN winter period, a person is deficient in vitamin D. But broccoli contains enough of this vitamin and in winter, it should always be part of the diet, especially for children under three years of age.

7. Benefits of broccoli for immunity

   Good immunity prevents pathogens from entering the body. Vitamins and microelements found in broccoli, such as copper, zinc, ascorbic acid, help strengthen immune system and her active work during the period viral diseases or in postoperative period when the immune system needs to be restored.

8. Benefits of broccoli for pregnant and nursing mothers

   Broccoli has extremely beneficial properties for a pregnant woman. This cabbage should be included in the diet if there is no individual intolerance to the product. A diet that includes this vegetable promotes the proper formation of systems and organs in the fetus during pregnancy. This effect is achieved due to vitamins, omega-3 amino acids, trace elements and minerals that are part of cabbage. A large amount of fiber helps prevent constipation in a pregnant woman, normalizes the pH environment and preserves the intestinal microflora. During lactation female body needs increased content nutrients and vitamins, broccoli will be a good product that compensates for this deficiency.

9. Nervous system health

   Eating broccoli is good for strengthening nervous system, this is especially necessary in early childhood and for patients who have had neurosurgical operations. The potassium contained in cabbage promotes the formation nerve fibers. Cabbage is also considered good remedy for the prevention of Parkinson's disease

10. Broccoli helps with diabetes

    With this disease, it is recommended to consume more vegetables that contain fiber and are low in calories, and broccoli comes first here. When consumed, there is no sudden increase in blood sugar levels. Regular consumption of this vegetable and following a general diet will help stabilize blood sugar levels.

Vitamins, microelements, omega-3 fatty acids broccoli contains beneficial properties for reducing blood pressure. To achieve this effect, it is necessary to consume it systematically, having previously calculated the daily intake from a nutritionist and consulted with a cardiologist.

11. Broccoli to prevent anemia

    Lack of protein and iron in the body leads to anemia. In 100g. contains broccoli sufficient quantity protein, tenth daily norm iron, as well as copper, which is extremely useful in hematopoiesis.

12. Eating broccoli is good for eyesight

    Studies have shown that the carotenoid lutein helps prevent age-related macular degeneration of the retina, cataracts, as well as benign and malignant tumors eyes. Additionally, broccoli is an excellent source vitamin A
    The article presents several scientific studies on the effect of vitamin A on the body. 6 health benefits of vitamin A and what harm there is in an overdose of this vitamin.- more than 20% of the daily requirement. Vitamin A is included in visual pigment rhodopsin contained in rods and plays key role in the process of light perception. With its deficiency, night blindness develops.

Contraindications to eating broccoli

Everyone has healthy products There are contraindications to one degree or another. But not broccoli. Modern medicine Having conducted many experiments and studies, it has been confirmed that it has no contraindications for use. This vegetable can truly be considered universal; its effect on the body from the allergic side is neutral. The only factor in which it is not recommended to eat it is individual intolerance, but such cases are extremely rare. Bottom line, broccoli is extremely beneficial for your health and immunity.

Western scientists decided to improve the properties of broccoli and, after numerous breeding tests, a new variety appeared. The new vegetable contains three times more compounds that have anti-oncological and antibacterial properties compared to traditional varieties of broccoli.