Broccoli, boiled, with salt rich in vitamins and minerals such as: beta-carotene - 18.6%, vitamin B5 - 12.3%, vitamin B9 - 27%, vitamin C - 72.1%, vitamin K - 117.6%, potassium - 11 .7%

Benefits of Broccoli, boiled, with salt

• B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta carotene is equivalent to 1 mcg of vitamin A.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• 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.
• Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time and a decreased level of prothrombin in the blood.
• 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.

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CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Broccoli [FOOD REMOVED]".

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	34 kcal	1684 kcal	2%	5.9%	4953 g
Squirrels	2.82 g	76 g	3.7%	10.9%	2695 g
Fats	0.37 g	60 g	0.6%	1.8%	16216 g
Carbohydrates	6.64 g	211 g	3.1%	9.1%	3178 g
Alimentary fiber	2.6 g	20 g	13%	38.2%	769 g
Water	89.3 g	2400 g	3.7%	10.9%	2688 g
Ash	0.87 g	~
Vitamins
Vitamin A, RE	386 mcg	900 mcg	42.9%	126.2%	233 g
Retinol	0.386 mg	~
Vitamin B1, thiamine	0.071 mg	1.5 mg	4.7%	13.8%	2113 g
Vitamin B2, riboflavin	0.117 mg	1.8 mg	6.5%	19.1%	1538 g
Vitamin B5, pantothenic	0.573 mg	5 mg	11.5%	33.8%	873 g
Vitamin B6, pyridoxine	0.175 mg	2 mg	8.8%	25.9%	1143 g
Vitamin B9, folates	63 mcg	400 mcg	15.8%	46.5%	635 g
Vitamin C, ascorbic acid	89.2 mg	90 mg	99.1%	291.5%	101 g
Vitamin E, alpha tocopherol, TE	0.78 mg	15 mg	5.2%	15.3%	1923
Vitamin K, phylloquinone	101.6 mcg	120 mcg	84.7%	249.1%	118 g
Vitamin RR, NE	1.1071 mg	20 mg	5.5%	16.2%	1807
Niacin	0.639 mg	~
Macronutrients
Potassium, K	316 mg	2500 mg	12.6%	37.1%	791 g
Calcium, Ca	47 mg	1000 mg	4.7%	13.8%	2128 g
Magnesium, Mg	21 mg	400 mg	5.3%	15.6%	1905
Sodium, Na	33 mg	1300 mg	2.5%	7.4%	3939 g
Phosphorus, Ph	66 mg	800 mg	8.3%	24.4%	1212 g
Microelements
Iron, Fe	0.73 mg	18 mg	4.1%	12.1%	2466 g
Manganese, Mn	0.21 mg	2 mg	10.5%	30.9%	952 g
Copper, Cu	49 mcg	1000 mcg	4.9%	14.4%	2041
Selenium, Se	2.5 mcg	55 mcg	4.5%	13.2%	2200 g
Zinc, Zn	0.41 mg	12 mg	3.4%	10%	2927 g
Digestible carbohydrates
Mono- and disaccharides (sugars)	1.7 g	max 100 g

Energy value Broccoli [PRODUCT REMOVED] is 34 kcal.

Main source: Product removed. .

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the My Healthy Diet app.

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The nutritional value

Serving Size (g)

NUTRIENT BALANCE

Most foods may not contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

Product calorie analysis

SHARE OF BZHU IN CALORIES

Ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how well a product or diet meets the standards healthy eating or the requirements of a certain diet. For example, the US and Russian Departments of Health recommend 10-12% of calories come from protein, 30% from fat and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than it is received, the body begins to use up fat reserves, and body weight decreases.

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BENEFITS OF BROCCOLI [PRODUCT REMOVED]

Broccoli [PRODUCT REMOVED] rich in vitamins and minerals such as: vitamin A - 42.9%, vitamin B5 - 11.5%, vitamin B9 - 15.8%, vitamin C - 99.1%, vitamin K - 84.7%, potassium - 12.6%

Benefits of Broccoli [PRODUCT REMOVED]

• Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• 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.
• Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time and a decreased level of prothrombin in the blood.
• 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.

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You can see a complete directory of the most useful products in the appendix - a set of properties food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.

Vitamins, organic matter, necessary in small quantities in the diet of both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. A person's daily requirement for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heat. Many vitamins are unstable and are “lost” during cooking or food processing.

Apr-10-2013

Dietary properties:

Broccoli or cabbage is a close “relative” of the familiar cauliflower. What is this vegetable and how can it be useful to us and what dietary properties does it have?

Oddly enough, broccoli is not very popular today. This is all the more surprising since this vegetable crop contains a unique set of vitamins and minerals, making it very beneficial for human health. And, what is also very important, the calorie content of broccoli is very low. This last feature makes broccoli especially valuable for people who want to get rid of excess weight. But let's talk about everything in order.

Broccoli is considered one of the healthiest vegetables, as it is a rich source of vitamins and minerals. In addition to being rich in vitamin C, folic acid (vitamin B9), potassium, beta-carotene and fiber, broccoli contains natural antioxidants and other substances that reduce the likelihood of cardiovascular disease and cancer. It is also impossible not to note the excellent taste, ease of preparation and low calorie content.

Broccoli is an excellent source of vitamins C, PP, K, U and beta-carotene (provitamin A). In terms of the content of ascorbic acid (vitamin C), broccoli is almost 2.5 times higher than the record holders for this vitamin, such as citrus fruits.

In terms of the presence of beta-carotene (which has earned the name - the vitamin of beauty and good vision), this vegetable is many times superior to other vegetable crops and, along with carrots and pumpkin, is the main source of this biologically active substance. For example, 1 serving of broccoli, which is equal to approximately one cup of finely chopped vegetables (155 grams), supplies the body with twice the recommended daily amount of vitamin C and three-quarters of its daily value in vitamin A.

In addition to all this, broccoli has a high content (one of the highest among vegetables) of vitamin U (anti-ulcer factor). Only asparagus is ahead of it in this regard.

The mineral composition of broccoli also deserves attention. Of these, it is necessary to note potassium, calcium, phosphorus, sodium, and iron. Broccoli competes with its closest relative, cauliflower, being twice as rich in not only mineral components, but also protein.

How many calories are in broccoli?

Calorie content of broccoli is:

28 kcal per 100 grams of product

Proteins, fats and carbohydrates (BJU) of fresh cherries in gr. per 100 grams:

Proteins - 3.0

Fats – 0.4

Carbohydrates – 5.2

Therefore, by consuming this vegetable crop, you do not risk gaining extra pounds.

What is the calorie content of cooked broccoli? different ways? And here it is:

Broccoli calorie table, per 100 grams of product:

A the nutritional value broccoli cooked in different ways, like this:

Broccoli nutritional value table (BZHU), per 100 grams of product:

Recipe? Recipe!

What can you make from this cabbage at home? Yes, a lot! Here is one of the recipes:

Broccoli salad:

Products:

• Broccoli – 500 gr.
• Carrots - 1-2 pieces
• Cucumbers (salted or pickled) - 1 piece
• Green onions - 1 bunch (about 50 gr.)
• Vegetable oil - 1-2 tablespoons
• Vinegar (or lemon juice), salt, sugar, black ground pepper- taste

Broccoli and carrots are boiled in salted water. Broccoli is cut into pieces (3-4 cm long), and carrots are chopped into coarse grater. Cut the cucumber into thin slices and chop the onion. All these products are combined, mixed, seasoned vegetable oil and lemon juice. Sugar, salt and pepper are added to taste.

That's all! Eat for your health, especially since the calorie content of broccoli is so low that it will not ruin your figure.

Is broccoli good for weight loss?

Nutritionists around the world recommend consuming broccoli to people who want to get their weight in order. The main reason is the low calorie content of this product (no more than 30 kcal per hundred grams). And thanks high content Coarse dietary fiber, broccoli also perfectly reduces appetite and naturally cleanses the intestines faster.

It also contains a large amount of fiber, proteins (the composition is not inferior to animal proteins), amino acids (valine, threonine, tryptophan, lysine, leucine, methionine), antioxidants, which actively prevent the aging of cells in the body and are responsible for beauty and youth, Therefore, many movie and show business stars give their preference to broccoli for weight loss.

It contains a whole list of components that have a very positive effect on the rate of fat and carbohydrate metabolism. And the B vitamins in it, in combination with chlorophyll, very actively promote the absorption of carbohydrate foods, forcing the body to work more actively, which means burning calories faster, thereby accelerating metabolic processes.

In addition, few people know that, in fact, broccoli is a product with negative calorie, because the body spends more energy on its digestion than it receives from it.

This wonderful product is also ready to fight not only your weight, but also some diseases. For example, doctors recommend consuming broccoli for people with heart failure, for disorders nervous system, constipation and intoxication.

This vegetable satisfies well and has high taste qualities. It is prepared in different ways: lightly fried, completely fried, baked, stewed, eaten raw, boiled. Fresh and frozen broccoli can be purchased separately or combined with cauliflower. At the same time, it is available to every person, that is, it is not a delicacy. Recipes for its preparation are very diverse, ranging from a side dish and salad to a full dish.

Many people are surprised that a very small portion is enough to satiate – about 10 small inflorescences. In addition, other products can be added to this product healthy ingredients eg pieces of parmesan, a handful of olives, slices of bacon, skim cheese etc. All of them will fill the diet with vitamins or are used to give additional aroma and taste to the main dish.

Fasting day with broccoli:

Once a week you can organize such an event. It will only be beneficial. Broccoli soup, prepared specifically for weight loss, is ideal for this. This dish will curb your appetite because the combination of vegetables and liquid satisfies the feeling of hunger. All the ingredients included in the soup will help you lose weight and maintain immune system. How to make broccoli soup: chop a large potato tuber and a medium onion and then simmer in small quantity water for about 5 minutes; after this, add 300-400 g of inflorescences to them and continue cooking for another quarter of an hour; The prepared vegetables along with the broth are crushed in a blender until a homogeneous puree is formed.

You can add to the dish skimmed milk, a little salt and seasoning. On such a day, a fractional nutrition system is followed, that is, the resulting portion of soup is divided into 5 meals. Drinking plenty of water, including drinking water, herbal and green tea, is recommended.

Broccoli is increasingly found in the Russian consumer's grocery basket. And for good reason: this delicious vegetable allows the body to survive the harsh winter without illness. And besides, food prepared from it is very tasty and light.

Product history and features

This vegetable is considered wild cabbage, which grows in warm regions. But thanks to the efforts of breeders, even Siberian summer residents can grow it. Russian buyers are familiar with the main type of this plant – a green head of cabbage that resembles a tree. On a thick stem there are many inflorescences that are tightly adjacent to each other. There is a rarer type - asparagus or Italian variety, its stems are very thin, and are filled with a small bunch of inflorescences. There is also a purple plant.

Broccoli: calories per 100 grams

This product is considered dietary, because its energy value is low, regardless of the method of preparation. Calories in broccoli fresh– 28 kcal. Boiled broccoli calories also 28 kcal. Steamed broccoli has even less calories - 27.8 kcal. IN fried this product has energy value 46 kcal. A vegetable fried with an egg contains 72 calories, and baked with cheese - 162 kcal. Broccoli pancakes have 152 kcal. How many calories are in broccoli soup? Not much either, only 82 kcal.

What does this vegetable contain?

This product is a supplier of rare vitamins K and U, as well as PP, C and beta-carotene. It contains B1, B5, B9, B6 and B2, as well as E. Moreover, it contains 2 times more ascorbic acid than any citrus fruit. It is the leader in vitamin A content, which is necessary for healthy vision, hair and skin. This is one of best sources vitamin U, which prevents the development of stomach ulcers and is second only to asparagus. This vegetable contains a lot of calcium, zinc, potassium, manganese, selenium, iron, phosphorus, and sodium. In terms of the amount of protein, it is twice as large as its “sister” - cauliflower. 100 grams of product contain 2.8 g of protein, a lot of fiber - 2.6 g, and almost 7 g of carbohydrates.

Useful properties of the vegetable

Recently, this vegetable has been proven to provide excellent results in the prevention of malignant tumors. A lot of research has been done, including at Johns Hopkins College. According to the latest data, the development of malignant cells is prevented by the substance sulforaphane. It destroys bacteria that provoke the development of gastrointestinal cancer tumors, and also kills some types of bacteria that are resistant to treatment with antibiotics. Although, of course, this cabbage is not a medicine, but only reduces the risk of developing cancer.

Due to the characteristics of its composition, this vegetable is recommended:

1. children;
2. persons with gastrointestinal diseases;
3. people with heart and nervous system diseases;
4. To old people;
5. patients during the rehabilitation or postoperative period;
6. people with cancer;
7. persons suffering from obesity;
8. patients with a weakened immune system.

Broccoli gets rid of excess salts and fluid, preventing the appearance of puffiness and cellulite. Fiber helps remove toxins from the intestines. Antioxidants in the vegetable slow down the aging process and help cleanse and renew the body. Also, green inflorescences provide an excellent anti-sclerotic effect.

How is this vegetable used in cooking?

This vegetable can be eaten raw, even if it has been frozen. Boiled and steamed cabbage is preserved greatest number useful properties. Fried product lose most of their beneficial properties.

In order to improve the condition of vision and hair, this cabbage should be cooked with carrots and cream. Also this product may have components complex dishes: soups, casseroles, salads, side dishes, various snacks. How many unusual dishes are still waiting for you thanks to successful combinations with other products!

Combine broccoli with the following ingredients:

1. seafood;
2. dairy products;
3. meat;
4. vegetables;
5. eggs;
6. some fruits.

Boiled and fried inflorescences can be dipped in sauces, melted cheese, and sour cream.

Easy squid casserole

This dietary dish can be prepared in half an hour. Want to try?

Get 2 egg whites, 50 g carrots, 100 g broccoli, 50 g squid.

1. First you need to boil the squid, cut the carrots;
2. Place vegetables, squid and proteins into a blender, mix everything well to make a puree;
3. Salt the mixture and pour into a baking dish.

The casserole takes about 5 minutes to cook in the microwave, and about 10 minutes in the oven. If you don't have a non-stick baking dish, grease the baking sheet with oil.

Delicious cheese appetizer with salmon

An ideal dish for a diet - tasty, filling and light.

To prepare it, you need to take 100 g light cheese"Lambert", 50 ml low-fat cream, 1 egg yolk, 50 g lightly salted salmon, 200 g broccoli, generously olive oil and fresh lemon juice.

1. We will blanch the cabbage or quickly boil it in boiling water with salt;
2. Finely grate the cheese, mix with cream and yolk, stir and heat on the stove;
3. Remove the mixture from the stove. When it becomes homogeneous, add chopped salmon. Beat the mixture with a blender;
4. Place cabbage on a plate and pour mousse over it.

Also, the mixture of cabbage and mousse can be spread on thin rye toast or slices. Don't forget to salt the dish!

Spicy dish with garlic and white wine

This savory dish will attract your emotions and make your taste buds rejoice.

To prepare 6 servings, you need to take 1.4 kg of broccoli, 40 ml of olive oil, 4 garlic cloves, a glass of white wine and a spoonful of red pepper, orange and lemon zest.

1. In a wok or similar frying pan, heat the oil and heat the chopped garlic.
2. Add broccoli and cook, slowly adding wine and stirring for about 10 minutes;
3. Add pepper and grated fruit zest and mix again.

The dish has a harmonious, balanced taste, and a sharp aftertaste raw garlic softens greatly, leaving a sharp note.

Salad with oranges and ginger

Excellent original diet salad, one serving of which contains only 165 kcal. But it contains a lot of carbohydrates - almost 24 g, so it is not suitable for a protein diet.

To prepare the salad, you need to take 2 oranges, 700 g of broccoli, butter, shallots, 2 tablespoons of candied ginger and 250 ml of natural or lemon yoghurt.

1. Peel the oranges and grate the zest from the peels. Peel and cut the orange pulp.
2. Boil cabbage inflorescences for 3 minutes, chop.
3. Fry on butter onion and ginger until soft.
4. Mix all ingredients, season with yogurt.

The salad will be most delicious if you do not keep it in the refrigerator, but eat it right away.

Salad with bacon and apple cider vinegar

The calorie content of this salad is 214 kcal, one serving contains 14 g of protein, 4 g of fat and almost 50 g of carbohydrates.

To prepare it you need 4 pieces of bacon, 700 grams of broccoli, half a glass of natural low-fat yogurt, 3 spoons apple cider vinegar, sugar, half a head of red onion and 230 g of canned chilim.

1. Dry fry the bacon, then chop finely.
2. Mix yogurt, vinegar and sugar, add a little pepper and layers.
3. Grind all remaining salad ingredients.
4. Add all ingredients to the dressing, mix well.

This spicy salad can replace lunch. It gives a long feeling of satiety, and provides all the necessary substances, including glucose.

Unusual and healthy recipes useful for creating culinary masterpieces with this healthy vegetable. It's delicious, but low calorie food will help you avoid craving buns and French fries.

It is a well-known fact that broccoli protects against cancer. However, not everyone knows that this amazing cabbage has many other equally valuable properties.

How many calories are in broccoli

The calorie content of broccoli is 34 kcal per 100 g of product. Moreover, it contains 2.8 g of protein, 0.4 g of fat and 7 g of carbohydrates. The amount of vegetable protein in broccoli is not inferior to rice and corn, while the calorie content of broccoli is half that of these products. Broccoli protein also contains the same amount of essential amino acids as protein chicken egg. The most valuable of them are methionine and choline.

Broccoli is rich in indigestible plant fibers– 2.6 g per 100 g, due to which it helps normalize cholesterol and blood sugar levels and maintain normal body weight. In addition, it contains a unique complex of vitamins:

• Vitamin A, necessary for epithelial regeneration processes;
• Vitamin C, required for the elasticity of all body tissues;
• Folic acid, involved in hematopoietic processes.

Sulforaphane and diindolylmethane have anticarcinogenic activity and destroy cancer cells. In addition, sulforaphane is necessary for the prevention of diseases of cardio-vascular system, as it prevents vascular damage.

The low calorie content of broccoli is not the main advantage of the product. It is indicated in the diet of people with a predisposition to allergies, as it contains a large amount of isothiocyanates and kaempferol - special anti-allergic and detoxifying substances that promote the elimination of metabolic products. In addition, it contains omega-3 fatty acid exhibiting an anti-inflammatory effect.

Broccoli contains a large amount of vitamin C. In addition to the low calorie content of broccoli, the product is rich in flavonoids, which are involved in the transformation of vitamin C in the body. Broccoli also contains other antioxidants belonging to the carotenoid group.

The inclusion of broccoli in the diet is also necessary as a prevention of bone diseases, in particular osteoporosis. The effect is achieved due to large amounts of calcium, phosphorus and vitamin K. Broccoli contains iodine, which is necessary for normal functioning thyroid gland, as well as substances that protect the skin from the damaging effects of ultraviolet radiation.

Overall, this amazing cabbage slows down the aging process. human body and restores dead cells. It is on its basis that scientific developments are being carried out to create an effective cure for cancer. The complexes of active substances in broccoli damage the DNA of a cancer cell without damaging healthy cells of the body.

Calorie content of broccoli and rules for its preparation

Largest quantity useful substances found in fresh – green, crisp and firm – broccoli. Broccoli can be stored in the refrigerator for no more than a week, while in freezer it can be stored for up to six months.

In the process of cooking broccoli, it is important not to lose its valuable properties. It is most useful to divide it into small inflorescences and add it fresh to the salad. An ideal dressing for this salad would be a mixture of olive oil and lemon juice, since it practically does not increase the number of calories in broccoli.

Heat treatment of broccoli should be minimal - no more than two minutes; it is wonderful boiled, baked, or steamed. The low calorie content of broccoli allows it to be included in tasty and healthy vegetable soups, stews and omelettes.

Combining broccoli and salmon in one meal is an example of synergy: the anti-cancer properties of the foods are increased many times over. Broccoli dishes help maintain a normal acid-base balance in the body, preventing the development of many diseases. IN Italian cuisine A popular broccoli pasta sauce that includes: olive oil and cashew nuts.