Broccoli contains a huge number of nutrients that are included in treatments for diabetes, a variety of gastrointestinal diseases, liver, cardiovascular system, etc. Broccoli is almost spared even the “side effects” that are common to the rest of the cabbage. But getting the most out of broccoli is not easy. Some elements break down when heated, some when frozen, and some when exposed to light. So you need to know a few things about storage and handling to make your food truly healthy. Useful information about broccoli’s nutritional value and health benefits you will find in our article.
Useful properties of broccoli
Below is a detailed look at some key elements that make broccoli such a healthy product.
Composition and calories
Raw broccoli contains (in 100 g):
- Calories 34 Kcal
- Protein 2.82 g
- Fats 0.37 g
- Carbohydrates 6.64 g
- Water 89.3 g
Vitamins and Minerals (mg):
- Vitamin C 89.2
- Potassium, K 316
- Vitamin B4 18.7
- Calcium, Ca 47
- Vitamin E 0.78
- Phosphorus, P 66
- Vitamin B3 0.639
- Sodium, Na 33
- Vitamin B5 0.573
- Magnesium, Mg 21
Nutritional and medicinal facts
The broccoli’s table of contents includes minerals, macro- and micronutrients such as potassium, which removes water and excess salts from tissues, phosphorus and calcium, which ensure the strength of bone tissues and the functionality of the brain; iron and copper, which participate in the processes of hematopoiesis. Broccoli also has iodine, which is not in the table and is necessary for the normal functioning of the thyroid gland.
Among the vitamins in broccoli, a special place occupies vitamin K (about 140-150 mcg/100 g, which is 15-20% more than the daily allowance for an adult) and vitamin C, which content per 100 grams in broccoli, even in boiled and frozen form is easily ahead of almost all citrus fruits. Moreover, in broccoli vitamin C is present in the form of ascorbigen – the precursor of ascorbic acid, which almost doesn’t break down during storage. Very much in broccoli and precursor of vitamin A – carotene. According to this indicator asparagus “loses” only to carrots, and stands out favorably against cauliflower, where there is very little carotene. There are also some Omega-3 (about 0.12 g/100 g) and Omega-6 (0.05 g/100 g) in this vegetable.
Broccoli contains more protein than potatoes, yams, sugar corn, and spinach.
In terms of the various essential amino acids (lysine, leucine, isoleucine, methionine, valine, etc.) present in the asparagus protein, it competes with beef, and in terms of tryptophan, isoleucine and lysine with egg protein.
Broccoli for weight loss
The 30-35 kilocalories in 100 grams of broccoli alone make it a dietary staple. But beyond that, there are two other characteristics that make broccoli a very effective weight-loss product:
- Abundance of fiber. Broccoli has about 2.6 g/100 g, which corresponds to about 9-10% of the daily requirement. Although there is no record for broccoli, it is ahead of, for example, Peking cabbage, cauliflower, red cabbage, and white cabbage. Dietary fiber is not processed by digestive enzymes, but it fills the gastrointestinal tract, serves as an object for processing microflora, and improves bowel motor function. Overall, this creates what is called a “negative calorie” effect, a ratio in which the body takes more energy to digest and utilize a product than it gets from that product during a meal.
- The presence of tartaric acid. Tartric acid in asparagus sprouts (another term for broccoli) inhibits the transformation of carbohydrates into fat and cholesterol deposits, inhibiting further weight gain and obesity in people who are overweight. Two broccoli diets are the most common today: the hard 3-day diet and the “soft” 10-day diet. The 3-day combines two types of cabbage: asparagus and cauliflower. A total of 1.5 kilograms of vegetables should be eaten daily, with the possible addition of non-spicy herbs and lemon juice. Unsweetened tea and still water are also acceptable.
Separately dried broccoli extract (in concentrations from 0.5% to 10%) we can purchase today to create at home cosmetic products with different functions:
- rejuvenation – due to the action of antioxidants and regenerating substances that can regenerate epidermal cells,
- even out skin tone and light whitening,
- inflammation reduction,
- cellular UV protection activated by the action of sulforaphane.
Broccoli seed oil, obtained by cold pressing, specialists use in acne treatments, in skin care products for oily skin (since it reduces sebum secretion), in lip products, nourishing balms. Cosmetologists also recommend seed oil in the care of brittle and dry hair, which due to the action of erucic acid from the Omega-9 family allows the hair to shine, without making it heavy and “dirty”. After such oil there is no feeling of greasiness. So it is not surprising that broccoli seed oil is often a component in shampoos, rinses, hair styling products.