Interesting fact: broccoli was bred during the Roman Empire. The Romans liked the new vegetable very much, and therefore it began to be used to prepare various dishes. The name "broccoli" is of Italian origin and means "cabbage sprout". World fame came to the product only in the 1920s. And the real peak of popularity came in the early 2000s.

Broccoli: what is the use of this green vegetable

Broccoli: benefits / Photo: Pexels

  • 100 g of broccoli contains only 55 kcal.
  • Most of all in broccoli vitamins C and K, it also contains carotenoids, folic acid, fiber, potassium. Vitamin C produces collagen, which is necessary for the formation of bones and tissues of the body, helps heal cuts, protects the body from free radicals. Vitamin K is needed for the functioning of proteins involved in the process of blood coagulation, it also strengthens bone tissue. Just 100 grams of steamed broccoli will provide the body with 145 mcg of vitamin K and 150 grams of vitamin C.
  • Broccoli contains vitamins of group B (namely B1, B2, B3, B6), magnesium, iron, zinc.
  • Thanks to fiber, broccoli helps reduce cholesterol and promotes digestion.
  • In studies in 2003 and 2006, it was proved that the carotenoids contained in broccoli (lutein, zeaxatin) reduce the risk of age-related visual impairment,
  • The composition of this vegetable includes beta-carotene, which in the body is converted to vitamin A.
  • Potassium, which is part of broccoli, is involved in heart contraction and nerve function.
  • 300 g of broccoli contains about 400 mg of omega-3 in the form of alpha-linolenic acid - this amount is enough to minimize the inflammatory process.
  • How to prepare broccoli to make it healthier

    In 2008, a report was published in the Journal of Agriculture and Food Chemistry. It said that it is best to steam broccoli or in slightly salted water to preserve its antioxidant properties. However, it should be noted that vitamin C is destroyed due to heat treatment.

    If you want to master the simple science of how to cook broccoli so that all its beneficial properties, vitamins and minerals enter the body, you should remember a few simple rules:

    • First of all, it should be noted that broccoli can be eaten raw by adding it to a variety of salads - so you get the most benefit from this product;
    • It is also very important to correctly divide the vegetable into separate inflorescences, because otherwise the vegetable will release the substance sulfurophane, which is considered poisonous for some animals (it is excreted from the human body after 3 hours, however, if the body is weakened, there may be health problems) - first cut off the rod itself, and then carefully divide into separate parts without a knife;
    • how to cook broccoli in a saucepan - pour water, salt to taste, bring to a boil and only then add inflorescences;
    • if you do not eat broccoli immediately after cooking, experts advise storing it in cool water - so it will remain crispy and retain its beneficial properties;
    • How much to cook broccoli - an adult head of broccoli cabbage is boiled for no more than 5 minutes, but if it is large and you did not divide it into separate inflorescences - then this time increases to 10 minutes.

    Broccoli: steaming

    How to Steam Broccoli / Photo: Pexels

    If you want broccoli to retain all its beneficial properties, it is recommended to steam it. Cooking does not take much time and effort:

    • pour water into the double boiler bowl, turn on the device;
    • carefully divide broccoli cabbage into separate inflorescences, rinse 2-3 times in cool water;
    • transfer the broccoli to a double boiler sieve, place over the bowl where the water boiled;
    • close the lid of the double boiler, set the timer for 5 minutes;
    • to cook a whole head of broccoli cabbage - the timer should stand for 10 minutes;
    • at the end of cooking, let the vegetable brew (3 minutes);
    • When the dish is ready, it can be salted, seasoned with sesame or flax seeds, sprinkled with vegetable oil.