Broccoli leaf cabbage. Is it possible to eat broccoli raw? How to use the leaves

There is one product in Mediterranean cuisine that is little known among us. This is Italian rapini, or leaf broccoli.
Rapini belongs to the cabbage family (Brassica); externally, the vegetable consists of long, rather dense dark green shoots. And despite its name and appearance, rapini is more closely related to turnips than to broccoli.

Rapini will be a real discovery for vegetarians, adherents of a healthy diet and people for whom caring for a slim figure is not an empty phrase.

Read more about leafy broccoli

Taste features

The first acquaintance with rapini may not cause much delight. The leaves have a characteristic bitter taste, but you should not immediately abandon this product, which is unique in its properties. Remember that not so long ago many were perplexed by the pungent taste of arugula, but soon they tried it and found a certain piquancy in this salad.

Rapini leaves pair well with sweet, salty and spicy flavors. With that in mind, the following recipes carefully balance their bitterness with the salty feta cheese, the sweet notes of balsamic vinegar and the tangy flavor of sun-dried tomatoes.

What are the benefits of broccoli leaves?

Like all cruciferous vegetables, rapini is rich in isothiocyanate compounds, which have a reputation for destroying cancer cells. Medical research confirms this fact in relation to breast and prostate cancer.

1 cup of broccoli leaves provides more than 100% of your daily value of vitamin K, which helps strengthen bones.

The greener the leaves, the more beneficial enzymes they contain, and the sharper and richer their taste. Enzymes play a vital role in all life processes, directing and regulating the body's metabolism.

How to get rid of the bitterness of broccoli leaves

Heat treating the leaves will soften their harsh flavor, making it more palatable to those who prefer delicate greens. To do this, quickly boil the leaves in a large volume of boiled water. Blanch for no more than a couple of minutes and remove as soon as they change from their normal color to pale green.

How to cook rapini. Recipes with rapini

Try making a nutritious and delicious salad with rapini and feta cheese. Prepare rapini with carrots, tomatoes and lentils. Or buy a good whole grain pasta and make it like a warm salad.

Broccoli and Orzo Pasta Salad

In a large saucepan, boil water and add a few servings of Italian Orzo pasta (rice-like pasta or small pine nuts) or some other pasta. Cook for 3 minutes less than package directions. At the end of cooking, add leaf broccoli, cut into medium pieces, to the pasta and cook everything together for another 3 minutes. Drain everything into a colander and strain the remaining water well.

Place a frying pan on the fire and heat the oil. Throw in the chopped garlic, simmer it, stirring until the aroma appears.

Add two handfuls of oregano, salt, pepper, rapini and Orzo. Cook until salad is heated through. Remove from heat; Place feta pieces on top and squeeze lemon juice over top.
Serve warm.

1 serving of the dish contains: 192 calories; 10 g fat; 8 mg cholesterol; 20 g carbohydrates, 0 g sugar, 8 g protein; 288 mg sodium; 247 mg potassium.
Vitamin A (61% DV), Vitamin C (45%)

10.01.2020

Although we are used to eating only broccoli florets, the leaves and stems are no less useful, so we should not neglect them.

Broccoli leaves can be cooked just like the flowers, but It is best to fry them, pickle them or steam them.

What's the best way to steam broccoli?

Most people don't pay attention to it, but the way you cook vegetables plays an important role in retaining all the essential nutrients in them. Broccoli is no exception.

One 2008 study published in the Journal of Agriculture and Chemistry states that Steaming vegetables allows you to retain maximum nutrients in them.

How to properly steam broccoli?

Broccoli can be steamed alone or together with other vegetables. It is best to use a double boiler for this. It will take approximately 15 minutes to prepare.

What is the best thing to pair broccoli with?

One of the main benefits of broccoli is that this versatile vegetable pairs with almost any food or flavor. As it were, It is best to combine this variety of cabbage with foods rich in vitamin B, such as tomatoes and. It can also be eaten separately, seasoned with lemon juice.

How to make a healthy broccoli salad?

This vegetable can be the main ingredient in many healthy salads and the basis of a balanced diet.

You will need

• 1 kg broccoli
• 2 tomatoes
• 1 green pepper
• ½ onion
• 150 g cooked shrimp
• olive oil
• a little pepper
• a pinch of salt

Cooking method:

• Wash the broccoli and separate it into florets. Cook until half cooked in salted water, then drain and place the broccoli in a bowl.
• Cut into cubes, pepper into slices, and onion into thin rings. Mix fresh vegetables with shrimp and broccoli.
• Cool the salad and serve.

Finally

How to cook broccoli? Considering that all parts of the vegetable are full of nutrients. And this must be used! Give preference to steaming, so the broccoli will retain most of its beneficial properties.. Finally, be sure to regularly include this type of cabbage in your diet.

Bibliography

• Vasanthi, H., Mukherjee, S., & Das, D. (2009). Potential Health Benefits of Broccoli - A Chemico-Biological Overview. Mini-Reviews in Medicinal Chemistry, 9 (6), 749–759. https://doi.org/10.2174/138955709788452685
• Renaud EN, Lammerts van Bueren ET, Myers JR, et al. Variation in broccoli cultivar phytochemical content under organic and conventional management systems: implications in breeding for nutrition. PLoS One. 2014;9(7):e95683. Published 2014 Jul 16. doi:10.1371/journal.pone.0095683
• Liu M, Zhang L, Ser SL, Cumming JR, Ku KM. Comparative Phytonutrient Analysis of Broccoli By-Products: The Potentials for Broccoli By-Product Utilization. Molecules. 2018;23(4):900. Published 2018 Apr 13. doi:10.3390/molecules23040900
• Miglio, C., Chiavaro, E., Visconti, A., Fogliano, V., & Pellegrini, N. (2008). Effects of different cooking methods on nutritional and physicochemical characteristics of selected vegetables. Journal of Agricultural and Food Chemistry, 56 (1), 139–147. https://doi.org/10.1021/jf072304b

Broccoli, leaves, raw rich in vitamins and minerals such as: vitamin B9 - 17.8%, vitamin C - 103.6%, potassium - 13%, manganese - 11.5%

Benefits of Broccoli, leaves, raw

• Vitamin B9 as a coenzyme they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and proteins, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, and congenital deformities and child development disorders. A strong relationship has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
• Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.

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You can see a complete guide to the most useful products in the appendix.

Broccoli or, in other words, cabbage appeared in Italy even BC. e. For a long time, broccoli was unknown outside of Italy, but then gradually spread throughout the world. In France, the first mention of broccoli dates back to the 16th century AD. e., and in the USA, asparagus cabbage became known only at the beginning of the 20th century. In Russia, asparagus cabbage appeared even later. Despite the fact that Italy is the birthplace of broccoli, the world leaders in its production are China and India; Italy is only in 5th place, behind Spain and France.

What is broccoli?

Broccoli(translated from Spanish as “shoots”) is a vegetable of the family Brassicas; predecessor and closest relative of cauliflower. Both types of cabbage have edible, unopened inflorescences.

It should be noted that the color of broccoli buds should be green; if it turns bright yellow, then such cabbage will not be suitable for consumption.

What's in broccoli?

The beneficial properties of this vegetable are due to its composition. The protein content in asparagus cabbage, when converted to 100 kcal, exceeds the same protein content in beef meat. Broccoli contains a huge amount of vitamin C and vitamin K. If we take a regular head of broccoli (average weight about 600 g), we get a vitamin C content of about 540 mg (this is almost 900% of the daily value), vitamin K - 600 mg (770%), folic acid - 380 mg (96%), potassium - 2 g (55%), phosphorus and magnesium - 40% and 30%, as well as iron and calcium - 25%. By the way, in terms of vitamin A content, broccoli occupies a confident first place among its relatives. Kale also contains a large amount of fiber.

Beneficial properties of broccoli

Vitamin C is a powerful antioxidant and actively helps our immunity, increasing and strengthening it.

Vitamin K plays a significant role in the metabolism within bones and connective tissue, and is also important for the normal functioning of the kidneys. Regulates the process of calcium absorption by the body and its interaction with vitamin D. It has a hemostatic effect.

Folic acid is useful for children and pregnant women; in particular, its use before planned conception helps reduce the risk of developing congenital pathologies in newborns by about 5 times.

Potassium is able to remove excess water from the body and strengthen the heart muscle.

Phosphorus and calcium normalize the condition of bone and brain tissue, iron is involved in the process of hematopoiesis, and magnesium is useful for the cardiovascular and nervous systems.

Fiber removes toxins, heavy metal ions, and also prevents a sharp increase in blood sugar.

Among other things, broccoli contains glucoraphanin, diindolylmethane And indole-3-carbinol- special substances that can stimulate the immune system to fight cancer cells. So, as it turned out, these substances are the strongest antioxidants that can actively resist the growth of cancer cells and even destroy them. By the way, glucoraphanin is a precursor sulforaphane- an organic compound that has pronounced anticancer and antibacterial effects.

How and for what purposes is broccoli used?

It is best to eat broccoli raw. You can also simmer it over low heat in a small amount of water for 5-10 minutes and eat it as an independent dish, with a little seasoning, or as part of various dishes, many of which significantly reduce the stewing or cooking time (2-3 minutes).

Asparagus cabbage is often included in the diet of people who have suffered serious infectious diseases, suffer from various gastrointestinal disorders (dysbacteriosis, flatulence), and also have a history of gastritis or gastric ulcer. It is believed that it has a choleretic effect. Used as part of the diet by people suffering from liver diseases and as an additional aid in the treatment of strokes. There are also various recovery diets after operations, incl. on the eyes, because Broccoli, as we have already found out, contains many substances with antioxidant activity.

Eating asparagus cabbage helps prevent the development of breast cancer, prostate cancer (research conducted in the USA), and skin cancer (research conducted in Japan).

What else should you know about broccoli?

• This cabbage should always be thoroughly washed under running water, as there may be insects in the cabbage.
• Broccoli is not recommended to be cooked in microwaves, defrosted and re-frozen, or stored in a warm place.
• Broccoli is a dietary product that does not have any serious contraindications for consumption.

Recipes with broccoli

1. Broccoli salad with apple and lemon

Compound: broccoli 400 g, apple 100 g, lemon 1 piece, dill 50 g, olive oil 50 ml.

Preparation: Wash the cabbage and divide into inflorescences. Place in boiling, pre-salted water for 5 minutes. After that, rinse it with cold water. Finely chop the dill. Peel the apples and cut into slices. Cut the unpeeled lemon into thin halves. Combine all ingredients and mix together. Season the finished salad with olive oil.

1. Creamy broccoli soup with soft cheese

Compound: broccoli 500 g, soft cheese 80 g, onion 1 piece, chicken broth 500 ml, cream 100 ml, melted butter 2 tbsp. l., parsley, white pepper and salt to taste.

Preparation: Wash the cabbage and divide into inflorescences. Cut the broccoli stem and onion into small cubes. Finely chop the parsley. Fry these ingredients along with ghee over medium heat until soft. Place the broccoli in boiling, pre-salted water for 3 minutes. Without draining the water, remove the cabbage and place it on a plate. After this, you can pour ice water over the broccoli and let it sit for about 2 minutes (this is necessary to preserve the color of the vegetable). Pour the fried onions and parsley with chicken broth and reserved broccoli broth. Bring to a boil and then simmer over low heat for 15 minutes. Add half the amount of cabbage, cook a little and pass through a blender. Add the second half whole and pour in the cream. Heat over low heat until just before boiling. Then add salt and pepper. Cover with a lid and let sit for 15 minutes. Place the soft cheese on plates when serving the dish.

1. Navy pasta with broccoli

Compound: broccoli 500 g, pasta 500 g, minced meat 500 g, onion 1 piece, garlic 3 cloves, olive oil 1 tbsp. l., salt to taste.

Preparation: Wash the cabbage and divide into inflorescences. Place in boiling, pre-salted water for 2 minutes, and then drain in a colander. Boil the pasta. Cut the onion into strips and finely chop the garlic. Fry the chopped onion with olive oil until golden brown. Add minced meat to it. Cover with a lid and cook until done. Then add finely chopped garlic, steaming it a little under the lid, ready-made pasta and broccoli. Add salt and mix.

Of the minerals, macro- and microelements presented in the table, we should note potassium, which removes water and excess salts from tissues, phosphorus and calcium, which ensure the strength of bones and the functionality of brain tissue; iron and copper involved in hematopoietic processes. Broccoli also contains iodine, which is not included in the table, which is necessary for the normal functioning of the thyroid gland.

Among the vitamins in broccoli, a special place is occupied by vitamin K (about 140-150 mcg/100 g, which is 15-20% higher than the daily requirement for an adult) and vitamin C, the content of which per 100 g of asparagus cabbage, even boiled and frozen easily ahead of almost all citrus fruits. Moreover, in broccoli, vitamin C is presented in the form of ascorbigen - a precursor of ascorbic acid, which is almost not lost during storage. Broccoli also contains a lot of vitamin A precursor – carotene. According to this indicator, asparagus cabbage “loses” only to carrots, and stands out favorably against the background of cauliflower, which has very little carotene. This vegetable also contains a certain amount of Omega-3 (about 0.12 g/100 g) and Omega-6 (0.05 g/100 g).

Broccoli contains more protein than potatoes, sweet potatoes, sweet corn and spinach.

It is also important that, unlike all other types of cabbage, the protein of which contains purine substances, which are deposited in the form of uric acid in the kidneys and aggravate gout, there are few purine substances in broccoli (compared to cauliflower, almost 4 times less), which significantly reduces the risk of stone formation.

The benefits of broccoli don't stop there. A number of compounds found in asparagus cabbage have pronounced medicinal properties. Let us consider their significance in therapeutic practice in more detail.

Medicinal properties

Broccoli sprouts (like cauliflower sprouts) contain record amounts of glucoraphanin, a precursor to an organic compound called sulforaphane, which helps prevent certain types of cancer and has antibacterial properties. In order for glucoraphanin to be transformed into protective sulforaphane, it is enough to simply chew the cabbage (and not swallow it in large pieces) or cut it, since such mechanical action activates the plant catalyst - the enzyme myrosinase. Heat treatment at high temperatures destroys both myrosinase and glucosinolates, but if you do not cook, but only steam asparagus cabbage, the benefits can be fully preserved.

With the help of asparagus cabbage extracts, scientists expect to suppress the development of the herpes virus. The first subtype of the hsv-1 virus (which infects more than half of humanity) manifests itself mainly as a rash on the lips, neck, around the eyes, affects the central nervous system, but there is also evidence that it may be associated with the development of Alzheimer's disease and genital cancer. Another subtype (hsv-2) is reliably capable of dangerously affecting the genitals, and it lives in approximately every 8-10 adults on the planet. Since the rate and extent of virus spread depend on the work of genes regulated by the NRF2 protein, stimulation of protein activity can slow down the spread of viral infection. Broccoli extracts in this regard are considered as potential protein activators and, accordingly, as an effective remedy in the fight against herpes simplex virus of both subtypes.

The therapeutic effect of sulforaphane has been investigated in the treatment of prostate cancer. During experiments, the substance selectively suppressed the growth of cancer cells (by restoring the reduced activity of the PTEN gene), without affecting healthy cells. Work is being carried out to study the ability of sulforaphane to treat cancer of the colon, stomach, pancreas, and lungs.

Sulforaphane is also known as a substance used in rehabilitation programs for patients suffering from strokes. And recently, highly concentrated broccoli extracts with a high content of sulforaphane are considered as an effective treatment for type 2 diabetes (or, at least, for getting rid of kidney and vision problems caused by diabetes). In antidiabetic therapy, such extracts can complement treatment with metformin, and sulforaphane (unlike metformin) is safe for the kidneys.

In matters of diabetes therapy, we are talking about concentrated extracts, the daily dose of sulforaphane in which is equivalent to a dose of 5 kg of mature asparagus cabbage. However, the preventive and therapeutic effects of broccoli can be significantly enhanced if you eat sprouted seeds of this cabbage (3-day-old sprouts), since they contain 10-100 times more glucoraphanin than already ripened vegetables. Thanks to this, the seedlings are better protected from carcinogenesis, mutagenesis and other forms of toxicity from electrophiles and reactive oxygen species. At the same time, valuable glucoraphanin is also preserved in mature cabbage, and in the relatively recently bred variety “Beneforte” there is three times more of it than in other varieties.

In addition to glucoraphanin, goitrin and its inactive form, progoitrin, were found in broccoli glucosinolates. In case of iodine deficiency in the body, goitrin can slow down the development of goiter by increasing the secretory activity of the thyroid gland. But there is noticeably more progoitrin in broccoli than goitrin, and in order for it to go into its active form, enzymes are needed, and they are destroyed during heat treatment. Therefore, to preserve the benefits, it is preferable to cook asparagus cabbage at a temperature not exceeding 50-60 C.

The compound 3,3′-Diindolylmethane, known as DIM, has been derived from cruciferous vegetables in general and brassicas in particular and is being considered for its antitumor potential as a treatment for, but not limited to, various types of cancer. DIM can mitigate the effects of radiation therapy (for example, in the treatment of cancer) and protect healthy cells from intense gamma radiation.

DIM is also being studied as a treatment for a rare recurrent disease caused by the human papillomavirus - papillomatosis, characterized by inflammation of the upper respiratory tract.

Another compound called Indole-3-Carbinol in asparagus cabbage activates the body's detoxification system, which, among other things, helps slow down the aging process.

Phenolic compounds that accumulate in broccoli can have a choleretic, diuretic, and laxative effect. They can lower blood pressure, fight bacteria and suppress inflammation. Thanks to this, regular consumption of broccoli can potentially reduce the risk of coronary heart disease, asthma, and type 2 diabetes. By crossing different varieties of broccoli, geneticists strive to obtain the most beneficial broccoli with an increased amount of phenolic compounds, but the currently known varieties are characterized by a high content of beneficial flavonoids.

In medicine

Since the end of the 20th century, a number of countries have produced preparations containing biologically active substances isolated from asparagus cabbage. An incomplete list of dietary supplements and medications with raw materials obtained from broccoli is presented below:

• Grapine by Nature's Sunshine Products, Inc. The American drug is taken 1 tablet per day to strengthen the walls of blood vessels and improve blood circulation. Grapine is claimed to have an antioxidant effect.
• Mastofit from Evlar. The Russian drug is recommended for long-term (from 2 months) use for diffuse and/or fibrocystic mastopathy, reproductive disorders in women, uterine fibroids, as well as premenstrual syndrome.
• Iqualin from Enrich International Inc. Another medicine from the USA with broccoli concentrate, which reduces the risk of inflammation and ulcerative processes in the gastrointestinal tract.
• Rose ox by D&F Industries. Dietary supplement with a declared antioxidant effect.
• Broccoli Seed Extract from Solaray. Dietary supplement in capsules with extract activated by myrosinase. Designed for detoxification and prevention of cancer, aging, osteoporosis.
• 30% glucoraphanin (Wisepowder). The Wisepowder company produces purified 30% glucoraphanin powder, presenting it as a means of promoting weight loss and reducing the negative symptoms of obesity, an antioxidant, as a drug for the prevention of cancer, cardiovascular diseases, and also as a substance that alleviates the symptoms of autism and diabetes 2- th type.

In folk medicine

The range of uses of broccoli in folk medicine is very wide. With the help of asparagus cabbage they treat:

• peptic ulcers of the duodenum and stomach (pain, vomiting, nausea are reduced),
• flatulence, dysbacteriosis and digestive disorders (dispersion),
• liver disease, inflammation of the bile ducts,
• type 2 diabetes (with obesity),
• heart and vascular diseases by eliminating cholesterol deposits,
• sunburn, cuts and skin diseases,
• eye diseases (lens opacities, age-related macular degeneration).

The traditional use of freshly squeezed broccoli juice in folk medicine to combat infectious diseases has recently received experimental confirmation: it was found that such juice is able to suppress the bacteria Staphylococcus aureus and tuberculosis. Folk experience in using broccoli shows high efficiency in suppressing Helicobacter pylori infection, including those forms of bacteria that are resistant to antibiotics.

Decoctions, infusions and drinks

In folk medicine, there is a recipe for a very simple broccoli decoction, where cabbage and water are taken in the approximate ratio of 100 g of vegetable / 300 ml of water, and the cooking time is 5 minutes. Sometimes such a decoction is prescribed for the treatment of prostatitis in the “1.5 months of continuous use - month break - month of use” regimen. But the advisability of using decoctions of asparagus cabbage is a controversial issue even among fans of traditional methods of treatment due to the formation of amino derivatives of purine (guanine and adenine) during cooking of broccoli.

More common in folk medicine are infusions containing broccoli juice, intended for the prevention of cardiovascular diseases, as well as an infusion of broccoli seeds to combat helminths.

An infusion of asparagus cabbage seeds is prepared as follows: 1 tbsp. l. seeds, pour 250 ml of boiling water and leave for 30 minutes until cool. The liquid is then filtered and either divided into two portions to be taken in the morning and evening, or drunk at once.

To treat cardiovascular diseases, you can prepare the following drinks based on broccoli juice with additional ingredients:

• Chokeberry (50 g of fruit) is infused in boiling water (250 ml) for 20 minutes, then the infusion is filtered, cooled and mixed with asparagus cabbage juice (120 ml). This portion should be drunk during the day, and the entire course lasts one and a half to two weeks.
• Plant raw materials, which include coltsfoot leaves (10 g), birch leaves (5 g), dried licorice root (5 g), flax seeds (10 g), crushed in a mortar, poured with boiling water (200 ml) and after cooling, mix with broccoli juice (200 ml). The resulting drink should be drunk throughout the day. Course duration is 1-1.5 weeks.
• Valerian roots (7 g) are crushed and poured with boiling water (250 ml) for half an hour, after which the liquid is filtered and mixed with cabbage juice (200 ml). For a week, the product is taken 30 ml twice a day.

In oriental medicine

Dr. Yanbum Gyal, describing the traditions of using herbal products in Tibetan medicine, about broccoli (also known as töpe-tsel, pulgebi, bekor-petsel, mark-netsel etc.) said that as a sweet and salty, slightly cool product it:

Following the principles of therapeutic nutrition, current Chinese medicine specialists include broccoli among the “unloading” spring foods to improve liver function. It is recommended to eat cabbage boiled with the addition of a small amount of lime (lemon).

In scientific research

Scientists in their projects are studying the possibility of creating medicines from broccoli for diabetes, cancer, cardiovascular diseases and even schizophrenia.

Asparagus cabbage extract has been shown to be a safe remedy in the treatment of type 2 diabetes.

The highly concentrated drug was tested for three months in an experiment involving 97 patients suffering from diabetes. In addition, all participants in the experiment had problems with excess weight. Ingestion of broccoli extracts in the experimental group taking high concentrations of cabbage-derived sulforaphane provided a 10% reduction in glucose levels compared to the control group. Despite the seemingly minor difference in results, according to project leader Anders Rosengren, this may be enough to save patients from associated kidney and vision problems.

Regular consumption of broccoli reduces the risk of prostate cancer, even if there are genetic prerequisites for it.

Since the pathological changes leading to prostate cancer are associated with the loss and loss of activity of the PTEN gene, scientists have studied the possibility of correcting the gene defect using sulforaphane, isolated from broccoli. The substance was tested first on a cell culture of human prostate cancer, then on laboratory rodents and, in the final stage of the project, on humans.

In the second phase of the experiment, some mice with the PTEN gene turned off were given regular food, while others were given food enriched with sulforaphane. The first group had a complex genetic disorder caused by PTEN not working, and in the second group, sulforaphane corrected the defect so that there was no statistically significant difference with healthy mice from the third control group.

Testing on humans took place by including test products in the diet of patients in the precancerous stage. Representatives of one group had to eat 400 grams of green peas every week for a year, while others had to eat 400 grams of broccoli. Both diets affected dozens of genes, but the cabbage diet had an effect more similar to what sulforaphane had on mice in the second stage of the experiment.

Sulforaphane-rich broccoli extract and zinc activate metallothionein and Nrf2, respectively, which protect the body from cardiomyopathy (dysfunction of the heart muscle).

In an 8-week experiment, mice were divided into 4 groups and all were subjected to interval hypoxia. The first group was not treated with anything, the second was given zinc, the third was given broccoli extract, and the fourth was given broccoli extract and zinc at the same time. The heart was then examined for pathological changes, fibrosis, inflammation and oxidative damage. In those animals that were not treated with anything, cardiac dysfunction was clearly observed. With monotherapy, the changes were not so significant, but with combination therapy (extract and zinc), the best results were recorded.

Broccoli extract could possibly be used in the future to treat schizophrenia.

Scientists had such expectations after conducting three interrelated studies.

At the first stage, scientists found that compared to healthy people, patients with symptoms of schizophrenia have different metabolism in the brain. They were found to have 4% lower levels of glutamate (one of the most important neurotransmitters), and were also deficient (3% and 8% in different parts of the brain) of glutathione (of which glutamate is a part).

In the second stage, the researchers tried using the drug to change the balance of glutamate in the brains of laboratory rats. They blocked the enzyme that is needed to transform glutamate into the component glutathione. The release of glutamate increased the number of signals the brain cells sent, but this was similar to the typical pattern in schizophrenia. They then used sulforaphane, extracted from broccoli, to instead increase the amount of glutamate converted into glutathione. The brain cells began sending fewer signals, and it looked more like healthy brain activity.

The third stage is testing on humans. 9 healthy volunteers took 2 capsules of 100 µmol sulforaphane in the form of broccoli extract daily for a week. This extract may cause upset or gas on an empty stomach, but is generally well tolerated. As a result, it was noted that the subjects' glutathione levels increased by 30%. And although the study has not been completed (it is necessary to determine the optimal doses and find out how long the extract must be taken for the desired effect to appear), the results were assessed as encouraging.

For weight loss

1. 1 Abundance of fiber. In broccoli it is about 2.6 g/100 g, which corresponds to approximately 9-10% of the daily value. Although asparagus cabbage is not a record holder for this indicator, it is ahead, for example, of Chinese cabbage, cauliflower, red and white cabbage. Dietary fiber is not processed by digestive enzymes, but fills the gastrointestinal tract, serves as an object for processing by microflora, and improves intestinal motor function. Overall, this creates an effect called “negative calorie”—a ratio in which the body uses more energy to digest and utilize a food than it receives from that food during a meal.
2. 2 Presence of tartronic acid. Tartronic acid contained in asparagus cabbage inhibits the transformation of carbohydrates into fat and cholesterol deposits, inhibiting further weight gain and obesity in overweight people.

Today, two diets with broccoli are most widespread: a hard 3-day diet and a “soft” 10-day diet. Three-day cabbage combines two types of cabbage: asparagus and cauliflower. In total, you need to eat 1.5 kg of vegetables every day with the possible addition of mild spices and lemon juice. Unsweetened tea and still water are also acceptable.

The 10-day diet is much more varied and easier to tolerate:

• 1-2 days. For breakfast and dinner - 200 g of broccoli with tea. For lunch - chicken broth, chicken cutlets (150 g) and cabbage (100 g).
• 3-4 days. For breakfast and dinner - stewed broccoli with butter (200 g), bell pepper (1 pc.) and mineral water. For lunch - broccoli stew (150 g), tomatoes (2 pcs.), onions and fruit juice.
• 5-6 day. Breakfast – cabbage (100 g) in sour cream, beef stew (100 g), yogurt. Lunch – steamed asparagus cabbage (200 g) with tea. Dinner – boiled beef (150 g) with mineral water.
• 7-8 days. Breakfast – steamed broccoli (200 g) with hard-boiled eggs (2 pcs.) and fruit juice. Lunch – chicken broth (200 ml) and blanched broccoli (100 g). Dinner – asparagus cabbage (100 g), rye bread (70 g), tomato juice.
• 9-10 days. For breakfast and dinner - blanched broccoli (100 g), baked potatoes (100 g), tomato juice. For lunch - boiled cabbage (100 g), low-fat fish (100 g), tea.

In cooking

The use of steamers and multicookers in the process of preparing broccoli is due to the desire to preserve the maximum amount of nutrients. Chinese scientists even conducted a special study examining the effect of five different methods of preparing broccoli on the preservation of beneficial compounds. Among the tested methods are the following: microwave cooking, boiling (boiling), frying, frying and boiling, steaming. As a result of any cooking method, except for steaming, significant losses of vitamin C, soluble proteins and sugars, and chlorophyll were recorded, in addition, glucosinolates underwent significant changes.

However, it is difficult to clearly identify a single cooking algorithm as a priority. For example, glucosinolates are better preserved with one-minute steaming and begin to be lost after two minutes. The total antioxidant capacity remains high even after 5-10 minutes of steaming. In some cases, it is more appropriate to use a microwave oven. And although frying a product is the worst way to prepare it if it is necessary to preserve maximum benefits, further choice depends on the specific tasks of nutritionists.

Although broccoli can be eaten raw, the most popular method of preparing it is still boiling and frying (or a combination of these types of processing). An example of this culinary approach is a salad with asparagus cabbage in oyster sauce.

Broccoli (1 small head) is divided into florets and each is additionally cut in half. Carrots (1 pc.) are chopped into strips. Add chopped vegetables to the oil heated in a frying pan and fry with stirring for one or two minutes. Then add sugar (1 tsp), oyster sauce (5 tbsp) and water (50 ml). Simmer this mixture for about 3 more minutes, after which it is served with cashew nuts.

You can also quickly cook broccoli with shrimp, tomatoes, cheese, mushrooms and eggs. This cabbage is used to make soups, casseroles, fritatta - a traditional Mediterranean omelet filled with vegetables, cheese, sausage, etc. Broccoli goes well with meat dishes, potatoes, and pasta.

In cosmetology

Separately, dry broccoli extract (in a concentration of 0.5% to 10%) can today be purchased to create cosmetics with various functions at home:

• rejuvenation - due to the action of antioxidants and regenerating substances that can restore epidermal cells,
• tone alignment and light whitening,
• hydration,
• relieving inflammation,
• cellular protection from ultraviolet radiation, activated by the action of sulforaphane.

Asparagus seed oil, obtained by cold pressing, is used in acne treatments, skin care cosmetics for oily skin (as it reduces sebum secretion), lip products, and nourishing balms. Seed oil is also recommended in the care of brittle and dry hair, which, due to the action of erucic acid from the Omega-9 family, allows hair to shine without making it heavy and “dirty.” After this oil there is no feeling of greasy left. Therefore, it is not surprising that broccoli seed oil is often added to shampoos, rinses, and hair styling products.

Dangerous properties of broccoli and contraindications

Broccoli has few contraindications, and those side effects that may occur when the product is abused are usually temporary. These include gas formation and irritation of the walls of the large intestine by vegetable fiber.

However, people with high stomach acidity, patients with pancreatic diseases, and those taking medications to reduce blood clotting should limit their consumption of broccoli. The latter is explained by the fact that the effectiveness of drugs can be influenced by the vitamin K contained in the vegetable.

In addition, it is recommended to limit the consumption of broccoli to people with hypothyroidism, an endocrine disease associated with insufficient production of triiodothyronine and thyroxine by the thyroid gland, which leads to disruption and slowdown of metabolic processes.

We have collected the most important points about the beneficial properties of broccoli in this illustration and will be very grateful if you share the picture on social networks with a link to our page:

Asparagus cabbage is interesting not only for its beneficial properties, but also for the stories associated with it, which we have combined into the top 5 interesting facts about broccoli:

1. 1 The word "broccoli" means "blooming cabbage inflorescences" (plural). This name is derived from “broccolo” - the name given to a small or dry twig (Latin “bracchium” - “hand”, “brush”, “branch”). In England, since the 18th century, cabbage was called “Italian asparagus”; in Germany – “Brauner Kopf” (“brown head”).

1. 2 For the first time, asparagus cabbage was used around the 5th century BC. raised by residents of the north-eastern Mediterranean. At the beginning of our era, the ancient Roman polymath Pliny the Elder, describing broccoli, dubbed it a “blessed plant,” but over the next few centuries, broccoli practically did not spread beyond the region. It was “tried” quite late, first in Byzantium, and then in Central Europe. Thus, in a French treatise it was mentioned for the first time only in 1587. Asparagus cabbage reached the ocean even later - in the second half of the 18th century.
2. 3 In the US, broccoli has had "good" and "bad" periods. The 3rd President of the United States, Thomas Jefferson, actively tried to grow it, and the 41st President, George Bush Sr., could not stand it and even banned its appearance in the White House kitchen. In the 1992 presidential race, the desire to "put broccoli back in the White House" became a political slogan written on posters by Clinton supporters. In general, in recent years, broccoli has managed to gain steady recognition among US residents, among whom, according to opinion polls, 79% love broccoli and regularly include it in their diet.
3. 4 However, not everyone appreciates the taste of broccoli, and scientists have established why. Vegetables belonging to the Brassicaceae genus (which includes broccoli) contain chemicals that can change the perceived taste of the product consumed. This depends on the characteristics of taste buds and genetic predisposition of different people. Therefore, some consumers find broccoli not just bitter, but disgusting.
   And the love and dislike of broccoli is shared by entire countries! For example, in Japan, children simply adore her. So much so that when adapting the cartoon Inside Out for Japanese audiences, the creators had to replace the broccoli with green peppers in the scene when Riley refuses to eat cabbage (Stills from Inside Out, © Disney).

1. 5 Because of its “controversial” taste, broccoli almost ruined a good idea. Australian experimenters representing the Organization for Scientific and Industrial Research, working under the auspices of the Commonwealth of Nations, have developed a new useful combination - coffee with broccoli (cabbage extract was added to the coffee drink to increase its beneficial properties). However, connoisseurs of pure coffee who tried this drink did not appreciate the idea. An opinion has spread on social networks that such a drink is more reminiscent of a nasty vegetable soup and generally has a “terrible taste.” Public criticism, however, only activated a group of developers who did not abandon the idea, but began to improve the organoleptic qualities of healthy coffee.

Selection and storage

When choosing broccoli, you should focus on the color and density of the plant. The ripe buds of classic asparagus cabbage will be a rich green color (with some varietal variations ranging from purple to sage). The pale color of cabbage indicates that it is not yet ripe. Yellowed buds indicate that the cabbage is overripe and should be discarded. Also a sign of overripe broccoli can be small yellow buds on the head of the vegetable.

It is believed that dark green varieties with a purple tint have more beta-carotene than lighter vegetables, and that small inflorescences (10-15 cm in diameter) have more sweetness. A dense, but not woody, stalk without mucous formations and a rounded head with close-fitting inflorescences up to 15-20 cm in size are a sign of a quality product.

Autumn and winter broccoli is considered the most delicious. Cabbage harvested in spring, summer and early autumn has a less pronounced taste and juiciness. To preserve sun-sensitive vitamins, it is better to choose vegetables from the depths of the box.

Before using, purchased cabbage should not just be rinsed under running water (which you can do, for example, with your own garden broccoli), but it is recommended to leave it in water with the stems facing up for half an hour in order to be more likely to get rid of nitrate traces.

It is not recommended to wash broccoli before storing it in the refrigerator (in a compartment with a temperature of 1-3°C) for several days (up to a week), because water can trigger the onset of rotting processes. But to preserve it for a long period, a freezing method is practiced in which cabbage is cut into inflorescences and stems, blanched in boiling water for 3-5 minutes (the vegetable is immediately placed in boiling water), and then abruptly transferred to ice water. When the broccoli has cooled, it is dried, placed in containers and frozen (in this form, cabbage can easily be stored for six months to a year).

It is believed that keeping broccoli in boiling water for about 3-5 minutes still makes it possible to preserve a sufficient amount of flavonoids, carotenoids lutein and beta-carotene, although, for example, temperature-sensitive vitamin B1 will begin to quickly degrade. Chlorophyll in this procedure will help preserve the addition of salt to boiling water.

Vitamins C, B2, B6, E are easily lost when vegetables are stored in the light. Also, the vitamin content quickly decreases in chopped vegetables. Therefore, for long periods of time, cabbage is most often frozen in large inflorescences in closed containers. However, it must be taken into account that freezing broccoli reduces the activity of the myrosinase enzyme by 10 times, thanks to which glucoraphanin is transformed into valuable sulforaphane. Therefore, today methods are being developed to enrich frozen asparagus cabbage with myrosinase.

Varieties and cultivation

There are about 200 varieties of broccoli in the world, but in our country only a small part of the varieties and hybrids are cultivated, although in a large part of the country the climate for growing asparagus cabbage is favorable. Broccoli grows well in moist areas on deep clay soils and at temperatures of 18-23°C. Under good conditions, the crop can be harvested several times a year, including in winter (which is considered one of the characteristics that distinguishes broccoli from its relatives, calabrese and romanesco).

The classic type of broccoli is a plant with a height of 50 cm to 0.9-1 meters, the powerful stem of which ends in a tightly folded inflorescence “head”, usually green. Depending on the variety (hybrid), there may be color variations in shades: light green (Caesar, Koros F1), blue-green (Naxos F1, Karato F1), gray-green (Curly head, Agassi F1), etc. But there are also asparagus cabbage of non-classical types, broccoli with inflorescences of white and purple (violet) flowers.

New hybrid plants are being created based on broccoli. In particular, the Japanese company Sakata Seed Company, since 1985, has been developing a hybrid of Chinese gailan cabbage and broccoli for 8 years, which was registered under the trademark “Broccolini”. With its thin edible stem, the plant is similar to asparagus, and its head is similar to broccoli. Broccolini is similar in taste to both parent crops, but has a slightly sweeter taste.

Another cultivated cabbage variety, Romanesco, is often called a hybrid of broccoli and cauliflower - a plant with a mathematically beautiful inflorescence that forms a logarithmic spiral. In terms of the content of some vitamins, this cabbage even surpasses broccoli, but in general, classic asparagus cabbage is so healthy that it is difficult for it to compete.

Since regular consumption of broccoli can help in the treatment of many diseases (from diabetes and gastrointestinal problems to cardiovascular and cancer diseases), the fact that this product is available almost all year round can be considered a great success, so do not neglect the opportunity to make broccoli part of daily diet.

Information sources

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