Introduction to Broccoli Benefits and Nutritional Contents of Broccoli

broccoli

Also known as broccoli, cauliflower, and green cauliflower, it belongs to the cruciferous family and is a variant of the cabbage species that produces green flower heads. Its edible parts are green tender flower stems and buds, which are rich in nutrients, including protein, sugar, fat, vitamins, and carotene. It is known as the "crown of vegetables." Broccoli has a superior taste, is crisp and refreshing, and has a delicious and fragrant flavor. It can be stir-fried, mixed cold, or made into soup. It is a fine vegetable.

Broccoli originated from the Mediterranean coast of Europe and was introduced to China in the late 19th century. Due to its rich nutrition and excellent taste, it ranks fourth among the top ten healthy foods recommended by Time magazine. Ancient Westerners found that eating broccoli regularly can soothe the throat, open the voice, moisten the lungs and relieve coughs, so they called broccoli "God-given medicine" and "the poor man's doctor."

In addition, broccoli has excellent anti-cancer effects. Broccoli ranks at the top of the anti-cancer vegetable rankings published by the National Cancer Research Center of Japan. The American Journal of Nutrition also published research results showing that broccoli can effectively prevent prostate cancer.

effect

1. Sulforaphane produced by the cell walls of broccoli can promote the production of enzymes in the body that inhibit free radicals and carcinogens, and can effectively prevent colorectal cancer, colon cancer, lung cancer, stomach cancer, and breast cancer.

2. Rich in vitamins and B-carotene, it can enhance the body's immunity and fight against bacterial infections and tumors.

3. Broccoli is a low-calorie food and one of the preferred vegetables for people who want to lose weight.

4. Broccoli is also rich in ascorbic acid, which can enhance the liver's detoxification function.

5. Broccoli is a high-fiber vegetable that can effectively reduce the absorption of glucose by the gastrointestinal tract, thereby lowering blood sugar and effectively controlling the condition of diabetes.

Broccoli Storage Tips

Before putting broccoli into the refrigerator, you should soak it in cold water, add a few drops of wine to the water, drain it, wrap it with plastic wrap, and then put it in the refrigerator; or blanch it and put it in a fresh-keeping box, refrigerate or freeze it.

Broccoli cooking tips

1. Although cauliflower is rich in nutrients, it often contains pesticide residues and is prone to being infested with worms. So before eating, soak the cauliflower in salt water for a few minutes. The worms will come out and it can also help remove the pesticide residues.

2. Chew the food several times before eating, which will help the absorption of nutrients.

3. The color of broccoli will become brighter after being boiled, but it should be noted that the blanching time should not be too long, otherwise it will lose its crispness and the dish will be greatly reduced.

4. The cooking time should not be too long, so as not to lose or destroy the anti-cancer nutrients.

Dietary precautions

In foreign countries, broccoli is mainly eaten as a salad or as a side dish for Western food after being boiled, which avoids the loss of nutrients during high-temperature heating and is more beneficial to health. People who are used to eating hot dishes can also stir-fry it with meat, eggs or shrimp.

Delicious food

Broccoli and Meat

Ingredients: 600 grams of orchid, 400 grams of pork tenderloin, 3 green onions, 1 teaspoon of salt, a teaspoon of MSG, 1 tablespoon of soy sauce and a little starch.

Method: 1. Remove the hard stems of orchids and divide them into small florets. Put them into boiling water and blanch them.

2. Slice the pork tenderloin, add scallion, soy sauce and starch, mix well and marinate.

3. Heat 3 tablespoons of oil in a pan. When the oil is hot enough to smoke, stir-fry the pork until it is 70% cooked. Then add the blanched broccoli and stir-fry well. Add salt and MSG for seasoning, and thicken with starch and water.

Broccoli remedies for curing diseases

Supplement vitamin K in the body

Ingredients: 400g broccoli, 15g garlic

Ingredients: 5g starch, 2g salt, 5g chicken essence, 90ml water

practice:

1. Wash the broccoli, cut it into appropriate pieces, blanch it in boiling water, remove it from the water and place it on a plate for later use.

2. Wash and wrap the garlic, make garlic paste, and mix it with water, starch, salt and chicken essence to make water starch for later use.

3. Add the prepared starch water into a clean wok and stir gently over low heat until it becomes transparent.

4. Sprinkle the minced garlic and immediately turn off the heat. Pour over the broccoli that has been placed on a plate and serve.

Nutrients contained in broccoli (per 100 grams)

Energy 33 kcal

Protein grams

Fat Grams

Carbohydrate grams

Dietary fiber grams

Vitamin A 1202 micrograms

Carotene 7210 micrograms

Thiamine mg

Riboflavin mg

Niacin mg

Vitamin C 51 mg

Vitamin E 1 mg

Calcium 67 mg

Phosphorus 72 mg

Potassium 17 mg

Sodium mg

Magnesium 17 mg

Iron 1 mg

Zinc mg

Selenium micrograms

Copper mg

Manganese mg