Broccoli: composition, calories, nutrients, vitamins and minerals

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Vegetables form the basis of the human diet. Without them, it is impossible to imagine proper nutrition. Due to the high fiber content, food does not stagnate in the intestines, which ensures normal digestion and excellent he alth. In addition, most vegetables are low in calories 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 benefits for the body. Let's take a closer look at each question.

Broccoli - what is this cabbage?

This annual plant is a direct relative of the well-known cauliflower in Russia. Broccoli was bred in Italy as early as the 6th-5th centuries BC. e. and for a very long time was little known outside of this country. Another name for this type of cabbage islike "asparagus". Only at the beginning of the XVIII century, broccoli came to the territory of modern England, and from there it was brought to France. In the 20th century, cabbage production was established in the United States. To date, it is in California that up to 90% of the world's vegetables are grown.

In appearance, broccoli resembles cauliflower to many, but unlike the latter, it has a bright green color. Other than that, the 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 unfit for human consumption.

For its chemical composition and nutritional value, broccoli is widely in demand among adherents of proper nutrition and vegetarians. Cabbage has a pleasant, sweet flavor and is great as a side dish for meat and poultry.

Broccoli Nutritional Values

In the European list of useful products, this variety of cabbage occupies 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 valued among people who adhere to a he althy diet.

Broccoli contains proteins, fats and carbohydrates in the optimal ratio. The vegetable is almost 90% water (89.3 g per 100 g of product). Due to the high fiber content, cabbage helps to improve the functioning of organs.digestive tract.

Broccoli is one of the low-calorie foods that form the basis of the diet for weight loss. Also, this vegetable is one of the first introduced into the diet of babies at the age of six months.

Vitamin composition of broccoli

This vegetable has a rich composition, which determines its beneficial properties. It contains important vitamins for the body in such quantities (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 - 89.2mg;
• PP - 1.1mg;
• K- 101.6 mcg.

Chem. The composition of broccoli is characterized by a high content of vitamin A. It is not found in such quantity in any other type of cabbage. The content of vitamin C in broccoli is also high. One head of cabbage weighing approximately 600 g contains almost 90% of its daily value. However, during the storage of cabbage, its concentration drops by almost half. That is why it is recommended to store broccoli exclusively in the refrigerator before cooking. If transportation is observed, most of the vitamins can be stored in frozen cabbage.

Macronutrient composition in broccoli

Asparagus contains a large number of important vitamins and elements for the body:

• potassium;
• magnesium;
• calcium;
• sodium;
• phosphorus.

Especially high content in cabbagebroccoli potassium (12.6% of the total daily value). This macronutrient helps to remove excess fluid from the body and strengthen the heart muscle. Also, broccoli contains a large amount of highly digestible calcium. Together with phosphorus, it helps to strengthen bone and brain tissues. The content of magnesium in cabbage allows you to compensate for the body's need for this macronutrient by 5.3%. In turn, this favorably affects the state of the nervous system. Sufficient sodium content in the body helps to normalize the water-s alt and acid-base balance in the body.

Micronutrient content

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 to store and transport oxygen, which is 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 iron of the total daily value.

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 requirement of this vitamin is 1-2 mg.

Another important trace element incomposition of broccoli - 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 effectiveness of broccoli for weight loss. The fact is that due to dietary fiber, much more calories are spent on the digestion of cabbage than are contained in a vegetable. For this property, broccoli is also known as a "negative calorie" food. In addition, with regular use of this product, the body is freed from toxins, toxins and excess fluid. At the same time, it is possible to normalize the water-s alt balance due to the presence of potassium and other elements in broccoli.

There are only 34 kcal per 100 grams of asparagus. Therefore, people who are striving to lose a few extra pounds should definitely include this product in their diet.

Benefits of broccoli for the body

Asparagus cabbage has unique properties, contributing to:

• strengthening immunity;
• improvement of the digestive system;
• atherosclerosis prevention;
• strengthening the heart muscle;
• protecting the body from heart attacks;
• improve blood composition;
• strengthening the walls of blood vessels;
• cancer preventiondiseases;
• rejuvenation of the body.

It is impossible not to note 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 cause peptic ulcers of the gastrointestinal tract and cancer. In general, the effectiveness of asparagus in the prevention of breast, colon and bladder cancer has been proven by many years of research. Thanks to substances such as indole-3-carbine, synegrin, anetholtrithione, the process of cancer cell division slows down and the immune system is activated to fight the disease.

Broccoli must be present in the diet of pregnant women. Thanks to the unique vitamin and mineral composition, the risk of pathologies in the child is reduced, and development occurs correctly and in a timely manner. In addition, with regular use of the vegetable, the well-being of the expectant mother improves significantly.

Harm and contraindications

Despite the unique composition and beneficial 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 are present in a person's history, 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.

Other than the above, not recommendedEat water in which broccoli has been boiled. The composition of cabbage is unique and even healing for the body, but only during the cooking process, the organic compound guanine is released from it, which can adversely affect the general condition of the body.

Recommendations for cooking broccoli

Unlike white cabbage, in asparagus cabbage, not the leaves, but unopened inflorescences are edible. You can use them for food until they turn into yellow flowers. Broccoli can be consumed raw, usually in freshly squeezed juices. For example, to taste, this vegetable goes well with an apple. However, most often cabbage is cooked before consumption.

Broccoli is boiled, stewed, fried in batter, baked in the oven with different sauces. To preserve its taste and benefits, it is important not to digest the inflorescences. That is why it is best to steam or blanch broccoli. After a short treatment with boiling water, the vegetable should be dipped in cold water to preserve the bright green color of the buds.

In addition to eating broccoli in its pure form, you can add it to salads or use it as a filling for pies and meatloaf. Broccoli soups and casseroles are delicious and low in calories.