Vegetables form the basis of the human diet. Without them, it is impossible to imagine proper nutrition. Due to its high fiber content, food does not stagnate in the intestines, which ensures normal digestion and excellent well-being. In addition, most vegetables have a low calorie content and are widely used for weight loss. In our article, we will talk about one such product - broccoli cabbage, the composition and nutritional value of which only confirm its benefit to the body. Let us dwell in more detail on each question.
Broccoli - what kind of cabbage is it?
This annual plant is a direct relative of the cauliflower widely known in Russia. Broccoli was bred in Italy in the VI-V centuries BC. e. and for a very long time was little known outside this country. Another name for this type of cabbage sounds like βasparagusβ. Only at the beginning of the XVIII century broccoli entered the territory of modern England, and from there it was brought to France. In the XX century, the production of cabbage was established in the United States. Today, up to 90% of the total global vegetable volume is grown in California.
In appearance, broccoli resembles cauliflower to many, but unlike the latter it has a bright green color. Otherwise, these two species are very similar. Edible in broccoli are dense green inflorescences, which are collected in a loose head. It should be cut off until the unopened buds turn into yellow flowers. Otherwise, the cabbage will be considered overripe and not suitable for eating.
Broccoli is widely in demand among nutritionists and vegetarians for its chemical composition and nutritional value. Cabbage has a pleasant, sweetish flavor and is great as a side dish for meat and poultry.
Nutritional Information Broccoli
In the European list of healthy products, this variety of cabbage takes one of the leading positions. A feature of broccoli is the ability to bind free radicals to each other and remove harmful substances from the body. For this, the vegetable is appreciated among people who adhere to a healthy diet.
As part of broccoli, proteins, fats and carbohydrates are in the optimal ratio. Almost 90% of the vegetable consists of water (89.3 g per 100 g of product). Due to the high fiber content, cabbage helps to improve the functioning of the digestive tract.
Broccoli refers to low-calorie foods, which form the basis of the diet for weight loss. Also, this vegetable is one of the first to be introduced into the diet of babies at six months of age.
Vitamin composition of broccoli
This vegetable has a rich composition, which is due to its beneficial properties. It contains vitamins important for the body in such quantity (per 100 g):
- A - 386 mcg;
- B1 - 0.071 mg;
- B2 - 0.117 mg;
- B5 - 0.573 mg;
- B6 - 0.175 mg;
- B9 - 63 mcg;
- E - 0.78 mg;
- C 89.2 mg;
- PP - 1.1 mg;
- K - 101.6 mcg.
Chem. the composition of broccoli is characterized by a high content of vitamin A. In such a quantity it is not found in any other form of cabbage. Vitamin C is also high in broccoli. One head of cabbage weighing approximately 600 g contains almost 90% of its daily value. However, in the process of storing cabbage, its concentration drops almost twice. That is why it is recommended to store broccoli exclusively in the refrigerator. Subject to transportation, most of the vitamins can be stored in frozen cabbage.
The composition of macronutrients in broccoli
Asparagus cabbage contains a large number of vitamins and elements important for the body:
- potassium;
- magnesium;
- calcium;
- sodium;
- phosphorus.
Especially high is the potassium broccoli content in cabbage (12.6% of the total daily intake). This macrocell helps to remove excess fluid from the body and strengthen the heart muscle. Also in high quality broccoli is highly assimilated calcium. Together with phosphorus, it helps to strengthen bone and brain tissue. The magnesium content in cabbage allows you to compensate 5.3% of the body's need for this macrocell. In turn, this favorably affects the state of the nervous system. A sufficient sodium content in the body helps to normalize the water-salt and acid-base balance in the body.
The content of trace elements
The chemical composition of broccoli is characterized by a high content of the following trace elements:
- iron;
- manganese;
- copper;
- selenium;
- zinc.
The main function of iron in the body is the storage and transportation of oxygen, necessary for the cells and tissues of the body for its normal growth. A sufficient amount of this element increases resistance to diseases, prevents the development of anemia and fatigue. Broccoli contains 4.1% of the total daily iron intake.
From 100 g of broccoli, you can get 0.21 mg of manganese, an element whose deficiency has an extremely negative effect on the state of the body. A person feels increased fatigue, depression, loss of strength. At the same time, thinking and memory deteriorate. The daily norm of this vitamin is 1-2 mg.
Another important trace element in broccoli is selenium. It is involved in the production of enzymes with antioxidant properties, increases the body's resistance to diseases and infections, and its deficiency leads to increased accumulation of arsenic and mercury. Vitamin E contributes to the absorption of this mineral in the body.
Calorie content of broccoli per 100 grams
Proven high-performance broccoli for weight loss. The fact is that due to dietary fiber, much more calories are consumed than cabbage is digested. For this property, broccoli is also known as a "negative calorie" product. In addition, with the regular use of this product, the body is freed from toxins, toxins and excess fluid. Along with this, it is possible to normalize the water-salt balance due to the presence of potassium and other elements in the composition of broccoli.
For 100 grams of asparagus, only 34 kcal. Therefore, people who are striving to lose a few extra pounds should definitely include this product in their diet.
The benefits of broccoli for the body
Asparagus cabbage has unique properties, contributing to:
- strengthening immunity;
- improving the digestive system;
- prevention of atherosclerosis;
- strengthening the heart muscle;
- protecting the body from heart attacks;
- improving blood composition;
- strengthening the walls of blood vessels;
- cancer prevention;
- body rejuvenation.
It should be noted the benefits of calcium in broccoli. This element helps to strengthen bone tissue, prevents the destruction of tooth enamel and provides prevention of osteoporosis.
Broccoli contains a special substance, sulforaphane, known for its ability to kill harmful bacteria that provoke gastrointestinal ulcers and cancer. In general, the effectiveness of asparagus cabbage in the prevention of cancer of the breast, colon and bladder has been proven by many years of research. Thanks to substances such as indole-3-carbin, sinegrin, anetholithrion, the process of division of cancer cells slows down and the immune system works to combat the disease.
Broccoli must be present in the diet of pregnant women. Due to the unique vitamin and mineral composition, the risk of pathologies in a child is reduced, and development occurs correctly and in a timely manner. In addition, with the regular use of the vegetable, the well-being of the future mother improves significantly.
Harm and contraindications
Despite the unique composition and useful properties of this vegetable for the body, there are a number of restrictions on its use. This is mainly due to chronic diseases of the stomach and pancreas. If they have a history of a person, doctors do not recommend including broccoli in the diet. The fact is that cabbage can cause increased acidity of the stomach and exacerbation of a number of chronic diseases.
In addition to the above, it is not recommended to eat water in which broccoli was boiled. The composition of cabbage is unique and even healing for the body, but only in the process of cooking the organic compound guanine is released from it, which can adversely affect the general condition of the body.
Broccoli Cooking Tips
Unlike white cabbage, in asparagus cabbage, not leaves, but unopened inflorescences are edible. They can be used as food until they turn into yellow flowers. Broccoli can be consumed raw, usually as part of freshly squeezed juices. For example, to taste this vegetable goes well with an apple. However, most often, cabbage is cooked before being consumed.
Broccoli is boiled, stewed, fried in batter, baked in the oven under various sauces. To preserve its taste and benefits, it is important not to digest inflorescences. That is why it is best to steam or blanch broccoli . After a short treatment with boiling water, the vegetable should be immersed in cold water to maintain the bright green color of the buds.
In addition to eating pure broccoli, you can add it to salads or use it as a filling for pies and meat rolls. Broccoli and casserole soups are very tasty and low-calorie.