Top Broccoli Health Benefits Tips
Broccoli has an impressive nutritional profile. It contains both soluble and insoluble fibers, for which your digestive system will thank you. It is also packed with vitamins, minerals, phytochemicals and antioxidants. Broccoli is rich in vitamin C, vitamin A, vitamin K, calcium, and potassium. It is also a great way to get some B vitamins, vitamin E, magnesium, phosphorus and even a little zinc and iron. Phytochemical glucobrassicin, carotenoids lutein, zeaxanthin and beta-carotene and flavonoid kaempferol are good for your immune system.
Here are the nutritional facts for broccoli, according to the US Food and Drug Administration, which regulates food labeling by the National Labeling and Education Act:
Broccoli Amazing Health Benefits Tips, Nutrition Facts
Broccoli for a healthy heart:
Broccoli health benefits include it for the heart. It contains fibers, fatty acids, and vitamins, which regulate the blood pressure in the body and reduces bad cholesterol. Broccoli can protect the blood vessels from damage and regulate blood pressure, which can prevent myocardial infarction and stroke.
Healthy nervous system
Potassium is important to maintain a healthy nervous system. There is a large amount of potassium in broccoli that provides health to the nervous system and also helps the proper functioning of the brain.
Great source of fiber
Broccoli nutritional benefits are many and one of them is its ability to help with the diet. It is a great source of fiber and is one of the perfect vegetables that will help in weight loss. It contains both soluble and insoluble fibers that prevent blockage and maintain blood glucose. A cup of broccoli contains the essential amount of protein needed for a healthy diet.
Broccoli can provide eye health as it contains vitamin A, which helps the retina to absorb light and give correct vision. Broccoli also contains cancer prevention features that prevent cataract, which is an age-related health problem.
Regulates the blood pressure
Broccoli is rich in dietary fiber, magnesium, calcium, potassium, and omega-3 fatty acids, which reduce blood cholesterol levels. In addition, broccoli allows the blood to flow through the blood vessels in a suitable manner that reduces blood pressure.
This is the process of removing the toxic and waste from the body. Little vegetables and fruits have this property, broccoli is one among them. Broccoli contains glucoraphanin, gluconasturtiin, and glucobrassicin, which are special nutrients that help detoxify the waste components from the body.
Broccoli is a good source of calcium and can provide calcium that is needed for a person more than dairy products. It also helps in the prevention of osteoporosis. Osteoporosis is very common in women during pregnancy or after pregnancy due to the lack of calcium. To prevent this, they consume tablets or calcium supplements, but the natural way to prevent the deficiency of calcium is to regularly consume broccoli.
Broccoli for cholesterol
A study has shown that people with mild to moderate weight LDL cholesterol levels who drank a broccoli and cauliflower juice had a reduction in LDL cholesterol levels.
Broccoli for ulcers
Sulforaphane in broccoli could also be effective in preventing and eliminating the bacteria Helicobacter pylori, often attributed to stomach ulcers along with other gastrointestinal disorders, including gastritis, esophagitis and acid digestive disorders. Even strains of bacteria resistant to antibiotics were effectively reduced in the presence of broccoli.
Broccoli for eyesight
Broccoli also provides a considerable amount of lutein, which can help preserve vision by preventing the development of age-related macular degeneration, as this carotenoid is concentrated in the retina where it is a matter of damage.
Nutrients in broccoli
Although low in calories, broccoli is one of the most nutrient-tight foods. Broccoli is a fantastic source of vitamins C, K and An as well as fiber and folic acid. It is a very good source of potassium, Phosphorus, magnesium and vitamins E and B6. In addition, it contains glucosinolates, phytochemicals with strong anticancer properties.History of broccoli
Broccoli has been around for at least 2000 years and was made from a wild cabbage native to Europe. It has been improved by the Romans and is currently cultivated all over the world. Broccoli was introduced in the United States in colonial times and popularized by Italian immigrants.
The United States, Canada, Mexico, Hong Kong and Japan are the big broccoli producers. Ninety percent of the broccoli grown in the United States are from California’s Salinatal and Santa Maria. In winter it comes from Texas, Florida, Arizona, nd Washington.
Broccoli contains glucoraphanine, which the body processes into the anticancer compound sulforaphane. This compound frees the body from H. pylori, a bacterium found to greatly increase the risk of stomach cancer. In addition, broccoli contains indole-3-carbinol, a potent antioxidant compound and anti-carcinogen that not only inhibits the growth of breast, cervical and prostate cancer but also enhances liver function.
Broccoli shares this cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, rosacea and cabbage.
Like many whole foods, broccoli is packed with soluble fiber that pulls cholesterol from your body.
Reduction of allergy reaction and inflammation
Broccoli is a particularly rich source of kempferol and isothiocyanates, both anti-inflammatory phyto nutrients. Research has shown the ability of kaempferol to reduce the effects of allergy-related substances on our bodies. Broccoli even has significant amounts of omega-3 fatty acids, which are well known as anti-inflammatory.
Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to effectively recycle. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other strong antioxidants.
Broccoli contains high amounts of calcium and vitamin K, both of which are important for bone health and the prevention of osteoporosis.
Glucoraphanin, gluconasturtiin and glucobrassicin are specific phytonutrients that support all steps in the body’s detoxification process, including activation, neutralization and elimination of unwanted contaminants. These three are in the perfect combination in broccoli. Broccoli also contains isothiocyanates (which you read in inflammation) that help control the detox process at a genetic level.
Broccoli is an intelligent carb and is high in fiber that helps in digestion, prevents constipation, keeps low blood glucose and binds over-nutrition. In addition, a cup of broccoli has as much protein as a cup of rice or corn with half of the calories.
Alkalineize your body
Like many vegetables, broccoli helps keep your whole body less sour, which has a variety of health benefits. Read the dangers of an over acidic body at: Balance Your Body.
1 middle stem (raw)
(5.3 oz / 148 g)
Calories from Fat 0
* Percent Daily Values (% DV) are based on a 2,000 calorie diet.
Office per serving% DV * Office per serving% DV *
Total fat 0.5 g 1% Total carbohydrate 8g 3%
Cholesterol 0mg 0% Dietetic Fiber 3g 12%
Sodium 80mg 3% Sugar 2g
Potassium 460mg 13% protein 4g
Vitamin A 6% Calcium 6%
Vitamin C 220% Iron 6%
Broccoli skin benefits
Broccoli belongs in principle to the family of green leaf vegetables such as cabbage, spinach and rosary, whose stems and large flower heads are edible. The plant grows to a height of about 1 ½ to 2 ½ feet and resembles something a cauliflower. The large flower heads are tree-like arranged on branches, which sprout from a thick stalk and are generally green in the color, often with a lilac coloring.
Broccoli Benefits: Skin
Like other green vegetables, broccoli can do miracles for your skin because of the presence of fiber, vitamins, minerals and antioxidants. So it is an advantage for our skin in many ways.
Keeps skin health
Broccoli is rich in antioxidants like vitamins C and E. Vitamin C stimulates the production of collagen and keeps your skin healthy while Vitamin A protects your skin membrane and prevents ultraviolet radiation damage.
Promotes skin regeneration and repair
Broccoli contains a substance called glucoraphanin, which is converted into sulforaphane, resulting in healthy skin and repair of skin damage. So, eating broccoli refreshes your skin faster and gives your complexion a beautiful natural glow.
As you know, vitamin C has antioxidant properties that fight the free radicals and prevent them from causing damage to the skin. Free radicals are responsible for the development of skin problems and acceleration of the aging of the skin. By eliminating free radicals, vitamin C prevents skin aging, reducing the appearance of fine lines, wrinkles and pigmentation. Eating broccoli is an advantage in this regard. In addition, it contains beta-carotene, vitamin E and vitamin B complex, which give natural glow and keep your skin young.
This cruciferous flower is more effective as a sunscreen when protecting your skin from UV radiation. This is due to the fact that sunscreen absorbs UV radiation and prevents it from penetrating into the skin while broccoli extract is applied topically directly into the cells of the skin by providing a matrix of protective enzymes that prevent damage By UV exposure. This is due to the presence of a chemical substance called sulforaphane, which reduces skin reddening and inflammation by exposure to ultraviolet radiation. So it is far better than conventional sunscreens.
Protection from skin cancer
Repeated sunglasses increase the risk of skin cancer. As mentioned above, sulforaphane in broccoli provides protection against UV radiation by controlling the redness medically known as erythema. In this way, it significantly reduces the risk of skin cancer.
Improves the skin’s immune system
Vitamin C, beta carotene and other vitamins and minerals like selenium, copper, zinc and phosphorus in dark green vegetables like broccoli can greatly improve your skin’s immune system, allowing you to face various skin infections. Vitamins A and K, omega-3 fatty acids, amino acids and folate, on the other hand, add luster and luster to the skin.
Broccoli Benefits: Hair
As you know, healthy hair requires certain vital nutrients such as vitamin A, vitamin C, vitamin E, vitamin B5, vitamin B12, iron, niacin, zinc, sulfur, silica and germanium to be delivered to the hair follicles. Dark green leafy vegetables such as broccoli is super food for hair and their consumption strengthens the hair at the roots. Some of the benefits of broccoli for hair are as follows.
Promotes hair growth
Broccoli contains vitamin A, vitamin C and calcium, which promote hair growth. Vitamins A and C stimulate the production of tallow, an oil-based secretion that acts as a natural moisturizer and conditioner for scalp and hair while calcium strengthens the hair follicles.
Strengthens the hair follicles
Broccoli seed oil extracted from the seeds of broccoli is particularly beneficial for hair and skin. This natural oil is packaged with hair-nourishing vitamins such as vitamin C and vitamin B6, which make your hair strong and silky smooth while eliminating hair frizz.
Fight hair loss
The antioxidants in broccoli seed oil, especially vitamin C prevent hair loss by eliminating the free radicals and thus to healthier and thicker hair. B vitamins such as vitamin B6 help reduce stress, a factor that can contribute to hair loss. These vitamins support mental and physical health, which in turn supports a healthy hair system. In addition, broccoli contains a strong substance that can inhibit dihydrotester or DHT, which is closely related to hair loss and thinning.
Gives shine and sparkle
Broccoli seed oil contains a unique fatty acid composition that is similar to silicone in shampoos, which is responsible for imparting luster to your hair. Also known as erucic acid, this omega-9 fatty acid gives your hair a smooth natural gloss without any residues of harmful detergents or chemicals in your hair follicle. Thus, in this regard, it has an advantage over commercial shampoos and conditioners.
The health benefits of broccoli can not be ignored. Besides the skin and hair benefits here are the broccoli health benefits!
Researchers have proven that broccoli can prevent cancer. Broccoli has certain characteristics that can remove estrogens that cause cancer from the body. It has anticarcinogenic properties that prevent cancer. Broccoli is ideal for avoiding breast and uterine cancer.
Very nutritious food
Broccoli is also a rich source of minerals and contains potassium, magnesium, manganese, which are necessary for a healthy body. Broccoli is a good source of nutrients such as fiber, vitamin C, vitamin A, beta carotene. When it is consumed by pregnant women, it provides them with nutrients and prevents the problem of constipation. A cup of broccoli also boosts the immune system
Broccoli contains glucoraphanin, Which can regenerate the skin when the skin is prone to sun damage. It also contains beta carotene, vitamin E, vitamin B complex, which helps the skin by giving it a glow keeps the skin young.
Probably the most publicized health benefit of broccoli is its potential ability to prevent cancer. The American Cancer Society notes broccoli isothiocyanates, including sulforaphane and indole-3-carbinol. These chemicals increase detoxifying enzymes and act as antioxidants and reduce oxidative stress. They can also affect estrogen levels that can help with breast cancer risk.
Broccoli was primarily associated with reducing the risk of prostate, colon, bladder and ovarian cancer.
The soluble fiber in broccoli binds with gallic acids in the digestive tract, so they are more easily excreted and so cholesterol extract.
Phytonutrients glucoraphanine, gluconasturtiin and glucobrassicin are available in a grandiose trio in broccoli. Together, they support all steps of the body’s detoxification process, from activation to neutralization to the removal of impurities. Plus, isothiocyanates help regulate the detoxification at the genetic level.
In addition to reducing cholesterol, broccoli can help with heart health by helping to keep the blood vessels strong and help regulate stroke and heart attack-causing properties. Broccoli contains sulforaphane, an anti-inflammatory that will be able to prevent or reverse damage to blood vessel linings caused by chronic glucose problems. And the B complex vitamins of vegetables can help to regulate or reduce excessive homocysteine. Excess homocysteine increases the risk of stroke, heart attack and atherosclerosis.
The carotenoids lutein and zeaxanthin are very important in maintaining healthy eyes, and broccoli contains them in substantial amounts. These carotenoids can help protect against macular degeneration and cataracts.
Few things help our digestion as well as fiber – and with almost 1 gram of fiber per 10 calories, broccoli is full of this good stuff. Fiber helps keep you regular and helps maintain healthy bacterial levels in the intestine.
Broccoli also helps with digestion by helping to keep your stomach lining healthy. The sulforaphane in broccoli helps to overpower the stomach bacteria Helicobacter pylori or clings too strongly to the stomach wall. Broccoli sprouts are particularly good in helping this way.
Inflammation is a necessary part of the autoimmune response of the body, but when it is exaggerated, it can cause problems. Excessive inflammations have been associated with cancer, heart disease, osteoarthritis, rheumatoid arthritis and other ailments. Broccoli is a great anti-inflammatory. Isothiocyanates help regulate inflammation. Broccoli omega-3 fatty acids also help.
In addition, the flavonoid kaempferol reduces the effects of allergens, especially in the digestive tract, which can reduce chronic inflammation.
In general, broccoli is safe to eat and any side effects are not serious. The most common side effect is the gas or intestinal irritation caused by the high amounts of broccoli.
People who take blood-thinning drugs should not eat more than two cups of broccoli per day since broccoli can affect the effectiveness of the drug. Those with hypothyroidism should also restrict their intake of broccoli.
What is more nutritious?
The way that you can eat broccoli is the amount of nutrients you get, and which. People who want broccoli for their anti-cancer benefits, want to be sure not to cook too long. Overcooking and cooking – such as when broccoli is in soup – the effect of broccoli can undermine the good, cancer-fighting enzymes.
Raw broccoli retains all of its nutrients, but it is also more likely to irritate your intestines and cause gas.
The healthiest way to cook broccoli is that it evaporates easily. It is good to chop broccoli or cut in the longitudinal direction. It is then steamed for about two or three minutes in a steamer pot with about 2 inches of water at about 212 degrees F (100 degrees C) or lower.
Great for your hair
Broccoli is full of vitamin A, vitamin C and calcium – all that promote healthy hair. Calcium strengthens your hair follicles, and the vitamins stimulate the production of tallow, which is a natural moisturizer and conditioner for your hair. This means that more broccoli means stronger and shiny hair. In addition, vitamin C also combats hair loss by removing free radicals.
Your skin is healthier and always looks young
Broccoli can help regenerate your skin by absorbing glucoraphanine-an organic compound that is the only one
Reduce cancer risk
If its beauty benefits were not enough to convince you to eat it, perhaps reducing the risk of cancer. Broccoli contains an enzyme called myrosinase, which changes the sulfur-based chemicals (glucosinolates) in vegetables to another type of chemical (isothiocyanates) that have anti-cancer properties. However, when boiled, the broccoli will lose some of its benefits, so remember to just steam slightly.
Help detoxify you
Very few vegetables have the ability to actively help in detoxification, but broccoli is one of them. It contains three nutrients by the names of glucoraphanin, gluconasturtiin and glucobrassicin, which detoxify the waste in your body.
Helps with weight loss
Broccoli is an incredibly healthy source of fiber that makes it perfect for weight loss. Because it contains both soluble and insoluble dietary fibers, it helps to prevent constipation and maintain a healthy blood glucose level.
Help prevent osteoporosis
Broccoli is rich in calcium (with even more than milk products!) And vitamin K – both are essential for good bone health. As such, it is a great prevention for osteoporosis, including the type that develops during pregnancy. Instead of taking calcium supplements, it is much healthier to go the natural way by eating a lot of broccoli.
Anti-inflammatory and can reduce allergic reactions
Broccoli contains both kaempferol and isothiocyanates, which are anti-inflammatory nutrients. It is also a rich source of omega-3 fatty acids, which also act as inflammatory inhibitors. Studies have also shown that kaempferol can reduce the effects of allergens on the body.
Helps to maintain healthy vision
The above vitamin A in broccoli helps your retina to absorb light and thus preserve the right vision. The cancer care features we have already discussed also help prevent cataracts later in life.
And a strong of it. It has the strongest concentration of vitamin C from all the cruciferous vegetables. In addition, it also contains other strong antioxidants such as carotenoids lutein, zeaxanthin and beta-carotene. But why is it so important to take antioxidants? They have proven themselves to prevent a wide range of diseases such as cancer and Alzheimer’s. They do this mainly by maintaining low free radicals in your system, which are often due to the support in the disease.
Broccoli is slightly bittersweet in the aroma than cauliflower, but often cooked in the same way and even raw The green stems and flower heads are rich in minerals, vitamins and fiber.
Plant seeds in compost enriched soil, they sow from February to June in hot climates or in cooler months. Plant Nasturtia around to keep aphids off.
Grow for about 10 weeks. After collecting the main flower head, small, tasty side sprouts will continue to grow for several weeks, so keep picking to promote new growth.
In order to grow the extensive flower bud heads, which are sold in the supermarket as broccoli, you have to choose varieties of calabrese, also called green germination. “Romanesco” has pale green, pointed heads and buds; And there are purple-sprouted broccoli, where the green shot tops and small bud clusters are eaten.
Broccoli is sown in spring, or in summer and autumn in mild areas for use in late autumn, winter and spring. Some varieties have greater thermal compatibility.
Like all brassicas, they require a minimum soil pH of 6; Add lime, if necessary, do not wax on newly decorated ground; Instead, they dress the soil before sowing or planting with a nitrogen fertilizer.
Sowing and planting
Broccoli does not like to be transplanted. Sow in situ successively (or as directed at the package), 2-3 seeds together every 15cm (6in), in rows 30cm (12in) apart and thin to the strongest seedling. You can sow broccoli in a seedbed or modules in a cold frame; Plant from summer or autumn, 60cm (2ft) apart each stretch. Plant them deeply and water well until established.
Grow the first seed of broccoli under protection if necessary in the spring. Do not allow plants to dry out; Water generous as the flowers form. Broccoli is prone to winter wind damage, so conquered stalks and bar tall plants in autumn. You may need to protect against bird damage
The first and largest flower heads of broccoli will be finished after 11-16 weeks. If you then feed with a nitrogen fertilizer,A second crop of smaller side shoulders. Washing heads well as creepy crawlies often lurk in the wrinkles. Harvest breaks broccoli from late winter; Holt regularly to encourage more.Excellent Benefits of Broccoli Nutrition for HealthBroccoli is one of the vegetables that is most beneficial to health because it contains complete nutrition. Broccoli diet like potassium, has advantages to help our nervous system work properly. The biggest broccoli health benefits is to prevent cancer, even therThe presence of sulfur and certain amino acids make broccoli a very good detoxifier. It helps to remove free radicals and toxins such as uric acid from the body.
Broccoli also has as much calcium as milk and is therefore an important source of nutrition for those who suffer from calcium deficiency.
Being rich in fiber, this will also keep constipation, which is very common during pregnancy.
Broccoli has vitamin B complex and vitamin E (the ones that shine on our skin, hair etc. and animate skin tissue).
Anemia is directly linked to the lack of iron and certain proteins. Broccoli is rich in both and therefore forms an excellent remedy for anemia. Eat them and blush !!
It is also useful in other diseases. For example:
- Weight reduction
- Prevents arthritis
- Prevents Alzheimer’s disease
- High blood pressure
Nutritional values: Per 100 g (broccoli)
Vitamin A 3,500 I.U.
Vitamin B 10 mg
Niacin 1.1 mg
Vitamin C 118 mg
Iron 1.3 mg
Phosphorus 76 mg
Potassium 270 mg
Carbohydrates 5.5 g
Protein 3.3 g
Food Tips: Heavy cooking and processing destroy some of the antioxidants and phytochemicals such as indoles and glutathione. Eat raw or lightly cooked (as in a microwave or fried).
To reduce its gas production, one should eat broccoli with ginger or garlic.
The proven wonders of broccoli
Broccoli contains a considerable amount of nutrients that are very good for health, including vitamins A, C, folic acid, dietary fiber and calcium. This cruciferous vegetables has also become popular because of its ability to provide the following Health benefits:
Prevents cancer. Broccoli is rich in glucoraphane, which can be processed by the human body, into a kind of compound that can prevent cancer. It works by removing H. pylori from a human body known as a bacterium that triggers stomach cancer. The vegetable is also rich in indole-3-carbinol, which is an extremely potent antioxidant. Anti-carcinogenic properties are also present in broccoli and these are effective in impaired the development of prostate, cervical and breast cancer, while also improving liver health.
Maintains a healthier nervous system. This is due to the high potassium content. This works not only in the maintenance of a healthier nervous system, but also in the fact that the human brain can function optimally. It also works in promoting regular growth of the muscles.
Regulates the blood pressure. This is possible because of the presence of magnesium, calcium and potassium in broccoli.
Reduces cholesterol. The vegetables contain a huge amount of soluble fiber, which has proved to be effective in the elaboration of cholesterol from the body.
A great addition to your diet. For those who are diet, broccoli can be a perfect addition to their diet plans. This is high in fiber, which prevents digestive problems and constipation, curbs excessive and maintains a lower and healthier level of the blood glucose.
Understand the possible health risks of broccoli
Broccoli; However, also comes with components that are harmful to the body, so everyone is still recommended to see their intake of it. For those who take blood thinning medications, the excessive intake of broccoli is not a wise move, as it can disrupt the drugs, increasing their risk of stroke. Eating over one to two cups of broccoli a day can also increase the chances of dealing with kidney stones.
It is also worth mentioning that the way the vegetables are cooked can affect their ability to provide the right level of nutrition. Eating raw broccoli is the best way to get all of its nutrients offered. Cooking with a slow cooking and steam temperature for about five minutes also works in the maintenance of its nutrients.
Broccoli belongs to a family of vegetables called cruciferous vegetables and its close relatives include rosé cabbage, cauliflower and cabbage. Broccoli is high in sulforophan, a sulfur-containing compound present in cruciferous vegetables. Sulforophane has anti-cancer properties and can promote the elimination of potential carcinogens from the body. Studies suggest that a diet rich in cruciferous vegetables can reduce the risk of some cancers, especially stomach and lung cancer.
As if that is not enough, a cup of boiled broccoli provides as much vitamin C as an orange and is very rich in beta carotene. Broccoli also contains vitamins B1, B2, B3, B6, iron, magnesium, potassium and zinc. It is also high in fiber and low in calories.
Broccoli nutrients provide many health benefits. It is a great source of vitamins K, A and C, in addition to dietary fiber, potassium, folic acid and lutein.
Vitamin K – essential for the functioning of many proteins that are involved in blood clotting
Vitamin A – helps vision and is required for the immune system and the production of red blood cells.
Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and heal wounds. Vitamin C is a Powerful antioxidant and protects the body from harmful free radicals. Fiber diets high in fiber promote digestion health. A high fiber intake can also help to lower cholesterol. Calcium – a mineral and electrolyte that is essential for the function of nerves and cardiac contraction. Folate – is necessary for the production and maintenance of new cells in the body.Lutein – can be slow progression By age-related macular degeneration and cataracts.With also broccoli in your diet regularly you can reduce and prevent diseases such as cancer, diabetes, heart disease, hypertension and it can help reduce blood cholesterol.Broccoli Casserole cooking using BroccoliCooking methods can affect the nutrients Content and health benefits of broccoli. Cooking can reach up to 90% of the valuable nutrients from broccoli while steaming, frying, stirring and microring tend to preserve the nutrients. The history of BroccoliBroccoli was developed from wild cabbage during the Roman era and was enjoyed by the Romans immensely. Broccoli was introduced in the United States during the colonial period but gained no popularity until the 1920s.
Did you know already?
Broccoli gets its name from the Italian word “broccolo”, which means “herb sprouting”.
Looking for a new way to enjoy broccoli? Try to fry it! Place fresh broccoli on a foil lined with aluminum foil and spray with cooking spray. Sprinkle a pinch of salt and some Parmesan cheese. Fry the broccoli at 450 degrees for 15 minutes. The broccoli will have a delicious nutty flavor that will require you more!
To keep your broccoli fresh and crisp, store it in your vegetable crusher, unwashed in a perforated bag and try to use it within a few days.
Enjoy the health benefits of broccoli by preparing and eating broccoli recipes.
Beef with broccoli
Total preparation time: Less than 15 minutes Number of servings: 4
Actual cooking time: 15 to 30 minutes Source: Cookbook
Food Groups: Meat & Beans, Vegetables
Meal: Dinner Entree
Special features: Quickly prepared (under 30 minutes)
Rate this recipe:
This dish tastes as good as it sounds.
1/2 pound of beef, cut into very thin slices (about 2 cm wide)
1 teaspoon cornstarch
1 tablespoon of soy sauce
1 clove garlic, chopped
3-4 slices of peeled fresh ginger (about quarterly), chopped
1 teaspoon of sherry
3 tablespoons oil (divided)
1 pound of broccoli, cut into small pieces
2 tablespoons of water
1 teaspoon cornstarch
1 teaspoon sugar
1 teaspoon of water
2 teaspoon soy sauce
Marinate beef slices for 30-60 minutes. Break broccoli heads in 1 inch pieces and cut stalks into thin chips; put aside.
Heat 2 tablespoons of oil in wok until very hot, then stir beef until it is medium rare. Remove and set aside
Heat 1 tablespoon of oil until very hot, then stir-fry broccoli 1 minute. Add 2 tablespoons of water, cover and simmer 5 minutes or until the stalks are tender. Add the beef and sauce mixture. Cook until the sauce thickened.
Total fat: 17 g
Saturated fats: 2 g
Polyunsaturated fats: 4 g
Monounsaturated fatty acids:
Sodium 485 mg
Carbohydrates: 9 g
Protein: 24 g
Fiber: 3.5 g
Calcium: 46 mg
Choose a lean cut of beef, use an anti-stick wok and a half to one third of the oil to reduce the fat in that dish.
Cut the beef over the grain. It is easier to cut when it is partially frozen.
Avoid the meat or it will be hard The broccoli remains bright green because it stirs stir.
For an oriental flavor, add 1-2 tablespoons filled oyster sauce to the sauce.
Broccoli and roasted peppers noodles
This dish is filling, delicious and low in fat!
2 red peppers
1 teaspoon balsamic vinegar
1 pinch of crushed red pepper flakes
Sea salt to the taste
Freshly ground black pepper to taste
2 cups of broccoli blossoms
12 ounces of penne or other stable noodles
Olive oil cooking spray
1 tablespoon of chopped fresh garlic
2 ripe tomatoes, seeded and diced
2 teaspoon dried basil
4 tablespoons of freshly grated Parmesan cheese
Preheat the chickens Place the peppers on a frying pan. Broil, turn up frequently, until skin bubbles and black. Put the peppers in a bowl, cover with plastic foil and set aside for 10 minutes.
Peel peppers, place under cool, running water and peel with melted skins. Open the window and rinse the seeds. Put the peppers in a kitchen machine or blender; Add balsamic vinegar, crushed red pepper flakes, salt and pepper. Puree to smooth
Bring a large pot of salt water to boil. Add broccoli flowers and let boil for 1 minute. Peel the broccoli with a slotted spoon and set aside Bring the water back to the boil. Cooking pasta until al dente, about 8 minutes.
Meanwhile, a large pan with cooking sprays and place over medium heat. Add garlic cooking, stirring, for 30 seconds. Stir in tomatoes and increase the heat to medium. When the tomatoes begin to boil, stir in pepper puree and broccoli; Cooking for 2 minutes. Stir in basil and remove from heat.
Drain the noodles and add to the pan and stir to the mantle.
Spoon in flat bowls and garnish each with 1 tablespoon grated Parmesan.
Total fat: 3 g
Saturated fats: 1 g
Polyunsaturated fats: 1 g
Monounsaturated fatty acids:
Sodium: 261 mg
Carbohydrates: 74 g
Protein: 16 g
Fiber: 6 g
Vitamin A: 458 RE
Vitamin C: 167 mg
Calcium: 130 mg
Iron: 4 mg
Cook’s Notes:Broccoli contains a variety of useful minerals including iron, calcium and potassium. For people who do not consume milk, broccoli provides about 4 percent of the calcium recommended daily requirement. Broccoli also contains vitamins A and C, as we know that vitamin C helps the immune system stay strong and healthy. For more information, you can read broccoli diet facts below.
Research led the Royal Pharmaceutical Society in the UK proves that among other things, vegetables, broccoli has the most powerful anti-acetylcholinesterase. The ability of broccoli inhibits brain damage caused by the enzyme acetylcholinesterase is even very similar to the effectiveness of drugs given to people with Alzheimer’s. With notes, broccoli was not cooked too long, so the nutrients therein are still intact.
Broccoli Nutrition Facts
The highest broccoli diet is vitamin C, which meet 149% of our daily requirement in every 100gr. There are also several amounts of minerals such as calcium, copper, iron, magnesium etc. Broccoli is also a good source of vitamin K, in every 100 gr fresh broccoli, containing 101.6 μg of vitamin K. This means it meets the daily requirement of 85 % In the following, you can read broccoli (Brassica oleracea var. Italica) per 100 gr portions according to USDA Nutrients database.
Energy: 34 Kcal
Carbohydrates: 6.64 g
Protein: 2.82 g
Total fat: 0.37 g
Cholesterol: 0 mg
Dietetic fiber: 2.60 g
Total sugar: 1.70 g
Water: 89.30 g
Folic Acid: 63 μg
Niacin: 0.639 mg
Riboflavin: 0.117 mg
Thiamine: 0.071 mg
Vitamin A: 623 IU
Vitamin B6 (pyridoxine): 0.175 mg
Vitamin C: 89.2 mg
Vitamin E (alpha-tocopherol): 0.78 mg
Vitamin K: 101.6 μg
Calcium: 47 mg
Iron: 0.73 mg
Magnesium: 21 mg
Potassium: 316 mg
Phosphorus: 66 mg
Sodium: 33 mg
Zinc: 0.41 mg
Carotene-β: 361? G
Crypto-xanthine-β: 1 μg
Lutein zeaxanthin: 1403 μL G
Saturated Fatty Acids: 0.039 g
Monounsaturated fatty acids: .011
Polyunsaturated fatty acids: 0.038 mg
If you are interested in lowering the cholesterol, the fiber-related components in broccoli make a better bond with bile acids in your digestive tract when they are damped. When this binding process takes place, it is easier for bile acids to be excreted, and the result is a reduction in cholesterol levels. Raw broccoli has slightly less effect on cholesterol, but more in other areas.
Avoid over-boiling broccoli, as about half of its useful substances can be destroyed. Also the microwave is thought to remove valuable nutrients from broccoli.
Light steaming is best. Only steam the broccoli for a few minutes until it becomes light green. Stop cooking while it’s still a bit tight.
Add broccoli and cauliflower to soups and stews.
Eat broccoli or cauliflower raw or slightly steamed with dip or pour an olive oil lemon dressing over it.
Chop lightly steamed broccoli and cauliflower and add a noodle salad.
Toss pasta with olive oil, pine nuts and stewed broccoli flowers. Add salt and pepper to taste.
Puree cooked broccoli and cauliflower, then combine with spices of your choice.
Cancer: Broccoli can prove to be a natural wonder drug for many types of cancer, including breast cancer, cancer of the uterus, prostate cancer, cancer of the internal organs such as lung, colon, liver, kidneys etc. and cancer of the intestine. But it is particularly good for breast cancer and uterine cancer since it removes extra estrogen from the body. This is due to the presence of strong anti-carcinogens such as glucoraphanine, diindolylmethane, beta-carotene, selenium and other nutrients such as vitamin C, vitamin A and vitamin E, zinc, potassium and certain amino acids, agents
Detoxification: The presence of vitamin C, sulfur and certain amino acids make broccoli a very good detoxifying agent. It helps to remove free radicals and toxins such as uric acid from the body, thereby cleansing blood and problems with toxins such as furuncles, itching, rash, gout, arthritis, rheumatism, kidneys, skin diseases such as eczema and hardening of skin etc.
Stomach troubles: Broccoli is very rich in fiber or rye, the best thing that can cure almost all stomach problems by curing constipation, since constipation is the root for almost all stomach problems. The fiber forms the bulk of the food, retains water and forms the intestine. The magnesium and vitamins present in the broccoli also heals the acid, facilitates the proper digestion and absorption of nutrients from the food and soothe the stomach by reducing inflammation.
Skin Care: The credit for keeping your skin glowing and young goes to expert antioxidants such as beta carotene and vitamin C and other helpers such as vitamin B complex, vitamin E (those that glow on your skin, hair etc. and stimulates that Skin tissue), vitamin A & K, omega-3 fatty acids (adds glamor), amino acids and folate in the broccoli. They take very good care of your skin.Heart Disease: Apart from the above-mentioned antioxidants, broccoli has very high fiber content, beta-carotene, omega-3 fatty acids and other vitamins that help to reduce bad cholesterol as well as keep the heart properly by regulating the blood pressure.
Eye Care & Cataract: Primarily zeaxanthin and then beta carotene, vitamin A, phosphorus, and other vitamins like Bcomplex, C and E in broccoli are very good for eye health. These substances protect the eyes from macular degeneration, cataract and repair damage caused by UV radiation.
Immunity: The substances responsible for the green and violet color of broccoli, vitamin C, beta-carotene and other vitamins and minerals, especially selenium, copper, zinc, phosphorus, etc., are present in broccoli, tonic. They protect you from numerous infections.
Bone Health: Being rich in calcium (available from 47 mg per 100 grams) and other nutrients like magnesium, zinc and phosphorus, eating broccoli is particularly beneficial for children, elderly people and pregnant women or breastfeeding mothers because these people are the most Susceptible to osteoporosis, weakening of bones, teeth, etc., and lack of calcium.
Pregnancy: Because broccoli is so nutritious and full of nutrients for pregnant women, such as proteins, calcium, vitamins, antioxidants, detoxifiers, iron, phosphorus and others, it is an ideal component of nutrition for them. Being rich in fiber, this will also keep constipation, which is very common during pregnancy.
High blood pressure: An important mineral, chromium, abundant in broccoli, helps in the proper functioning of insulin and regulates blood glucose, which also regulates blood pressure. Vitamins that all our systems work properly and are found abundantly in broccoli, along with fiber and omega-3 fatty acids, helps to regulate blood pressure.
Anemia: Anemia is directly linked to the deficiency of iron and certain proteins. Broccoli is rich in both and therefore forms an excellent remedy for anemia. Eat it and blush.
Other benefits: Well, let’s take a look at all the nutrients in broccoli. They are carbohydrates, omega-3 fatty acids, protein, vitamin A, B complex, C and E, beta carotene, calcium, iron, magnesium, phosphorus, chromium, potassium, manganese, glucoraphanine, diindolylmethane, zeaxanthin, water and roughage ,
Excellent broccoli health benefits
Helps prevent cancer. One of the biggest broccoli health benefits is the ability to fight diseases. Many experts claim that broccoli really are able to detoxify the body and have known preventative properties against breast, bladder, colon, and ovarian cancer. Because the content of indoles and isothiocyanates, phytochemicals in broccoli.
Prevention of heart disease. Researchers at the Institute of Food Research in Norwich, England, cross two different types of broccoli to develop super broccoli glucoraphanin with up to 2 to 3 times the normal amount. Nutrients are believed to prevent heart disease.
Improving immunity. The author of “Eat Your Way to Happiness”, Elizabeth Somer, RD, says that broccoli contains a high level of vitamin C, which can boost the immune system and help fight infection. In addition, broccoli consists of phytonutrients and phytochemicals, including sulforaphane, which helps to remove toxins from the body and strengthen the physical endurance of the flu.
Monitoring blood pressure Broccoli can help maintain a healthy nervous system and balance the effects of sodium on blood pressure. In addition, the potassium content can help to stabilize the blood pressure and the nervous system and to maintain a healthy brain function.
Prevent cardiovascular disease. Several studies have shown that vitamin B6 and folate contained in broccoli provide some protection against heart disease and stroke.
Improve digestive health. High fiber content in broccoli can prevent constipation caused by the start of the gastrointestinal tract.
Helps fight depression. Folate deficiency, are prone to depression, fatigue, bad memory, and mental problems such as schizophrenia can be more serious. You can fight the sadness by increasing the consumption of vegetables like broccoli.
Improve bone health. Broccoli contains calcium and vitamin K, both of which are essential for bone health and prevent osteoporosis.
Sense eyesight sharpener and repair housebones Broccoli contains lutein and vitamin A is important for eye health. Research has shown that a high level of lutein can prevent age-related degeneration of the eye such as macula and cataract. Broccoli also contains glucoraphanine, which can help to cause skin damage caused by exposure to sunlight or the aging process.
Helps weight loss. Non-carbohydrate vegetables such as broccoli can be a healthy diet choice that can support your diet. High fiber Do not exceed 5 minutes