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25Broccoli juice is one of the healthiest fresh juices for adults and kids.
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. Broccoli juice is a real storehouse of useful vitamins, trace elements and amino acids. By introducing such a drink into the daily diet, you can fully saturate the body with all the elements necessary for full development, protect it from the negative effects of the environment, and even prevent the occurrence of many dangerous diseases, including diabetes, heart attack and oncology.
Key words: broccoli, broccoli juice, beneficial properties, contraindications, composition, calorie content
Asparagus cabbage, or broccoli, has been known to mankind since ancient Roman times, but it has gained the greatest popularity relatively recently. In the 20s of the last century, brothers-entrepreneurs, Stefano and Andrea D'Arrigo, began to grow cabbages of amazing shape in America. Pretty quickly, they made progress, and now the United States is one of the top three in the production of this healthy vegetable.
Broccoli is often confused with cauliflower because of the florets. And absolutely in vain! Because the green relative contains much more vitamins and minerals. That is why nutritionists and therapists recommend systematically eating dishes from asparagus inflorescences, as well as drinking juice squeezed from broccoli.
Composition and calories
Broccoli belongs to the category of low-calorie foods - 100 grams of fresh vegetable contains only 32 kcal [1] . It contains a lot of water (90%), a minimum of fats and proteins (0.34% and 2.57%,
respectively), a small amount of carbohydrates - 6.27%. Therefore, you can drink broccoli juice on fasting days and during diets without the risk of gaining excess weight. In addition, the drink is a source of a huge amount of vitamins and minerals necessary for the body. Here are just a few of them that are contained in the useful green fresh juice:
• Calcium (46 mg). The mineral plays an important role in the metabolic processes of the body, maintains healthy bones [2] and teeth - prevents the development of osteoporosis [3] , regulates heart rate and blood pressure [4] .
• Vitamin C (91.3 mg). Ascorbic acid in broccoli is 3 times more than in oranges [5] ! Ascorbic acid is one of the main water-soluble antioxidants [6] that support the youthfulness of the body -it stimulates the production of its own collagen [7] , which improves the condition of the skin, nails and hair, protects cells from oxidation and premature aging [8] . Also, the vitamin prevents the development of scurvy [9] , shows good results in the prevention of oncology - it prevents the growth of cancer cells [10] .
• Potassium (303 mg). The mineral regulates the acid-base balance in the body, supports the health of the cardiovascular system - relieves spasm of blood vessels, which helps to lower blood pressure [11] , strengthens and restores muscles [12] , prevents the development of seizures.
• Selenium (1.6 mcg). It improves the proper functioning of the immune system and the thyroid gland [13] , in particular, regulates metabolism [14] , protects body cells from the damaging effects of free radicals, and prevents the development of autoimmune diseases.
• Phosphorus (67 mg). The element is involved in the renewal of bone tissue [15] , improves brain function - its deficiency in the body can lead to cognitive impairment, provoke the development of Alzheimer's disease.
Asparagus also contains many useful amino acids, which equates it in terms of benefits to beef. In particular, it contains an essential complex consisting of isoleucine, leucine and valine (total content of
0.333.g) - branched chain amino acids, which are the building blocks necessary for the growth and renewal of the body. [16]
Top 10 Health Benefits of Broccoli Juice
1. Combats obesity
Studies show that fresh, obtained from broccoli sprouts, effectively burns body fat, and also prevents the development of fatty liver hepatosis - increases the antioxidant capacity of the body. [17] Diversify your diet with refreshing broccoli juice to see dramatic changes in mirror image and heal your liver in no time!
2. Improves vision, reduces the risk of developing cataracts
The impressive content in broccoli of beneficial carotenoids, lutein and zeaxanthin, helps reduce eye inflammation, helps stop the clouding of the lens. [18] Take care of your health and visual acuity by adding healthy broccoli juice to your daily menu!
3. Protects Against Cancer
In broccoli, as in all cruciferous, there is a large amount of glucosinolates and isothiocyanates, in particular, sulforaphane. Substances have an anticancer effect - they are successfully used in the treatment of oncology of various organs: breast and prostate, skin, colon, oral cavity, etc. [19]
4. Prevents the development of osteoarthritis
Medical experiments confirm that sulforaphane, a unique isothiocyanate found in broccoli florets, is able to prevent the destruction of joint cartilage, relieve inflammation and significantly improve the condition of patients. That is why orthopedic doctors recommend including life-saving broccoli juice in the diet. [20]
5. Has a detox effect
Broccoli is a powerful detoxifier. The juice squeezed from the vegetable helps to remove free radicals that damage cells from the body, effectively cleanses the body of toxins and toxins. It is especially recommended to use the drink for people living in places with a polluted environment and with an increased radioactive background. [21]
6. Reduces risks during pregnancy
The unique organic compound sulforaphane is effectively used in the treatment of preeclampsia [22] - it helps to lower blood pressure in pregnant women and avoid the development of such dangerous consequences in the newborn as cerebral palsy, physical and mental retardation. The vegetable also contains folic acid - it minimizes the risks of birth defects in the development of the fetus. [23] Moms-to-be who are expecting babies should definitely include this healthy drink in their daily diet.
7. UV protection
A powerful antioxidant, glucoraphanin, found in broccoli, increases the protective functions of the body, and also effectively protects the skin from damage from ultraviolet rays, which can provoke the development of malignant neoplasms. [24]
8. Helps Avoid Cardiovascular Disease
Sulforaphane helps to reduce the amount of bad cholesterol in the blood - significantly reduces the risk of atherosclerosis, heart attack and stroke. [25] Drink a glass of bright broccoli juice daily to protect your body from dangerous diseases!
9. Used in the treatment of diabetes
Broccoli sprouts have been proven to be a source of many health-promoting biologically active compounds, in particular sulforaphane. The substance helps to reduce blood sugar, prevents vascular complications and fibrosis caused by diabetes, reduces oxidative damage to pancreatic tissues [26] - it is recommended as an additional therapy in the treatment of type 2 diabetes. [27]
10. Effective in the fight against ASD
The organic compound sulforaphane, unique in its medicinal properties, found in broccoli, has a positive effect on patients suffering from autism spectrum disorders. Studies show that patients who took sulforaphane daily for 18 weeks at the end of the experiment significantly improved social interaction and verbal communication. [28]
Contraindications and possible harm of broccoli juice
The use of raw broccoli (including juice from it) is not recommended for people suffering from high acidity of the stomach, having problems with the pancreas. To prepare a drink, the inflorescences are recommended to be pre-heated - boiled for a couple.
Broccoli belongs to the category of the least allergenic vegetables, but in some people with individual intolerance, this cabbage and juice from it can still cause allergies. [29] Therefore, the first time you try broccoli or fresh prepared from it (as well as other products that you first encountered) is carefully, in small quantities, to track the reaction of the body.
Norms and recommendations for the use of broccoli juice
For preventive and therapeutic purposes, adults are recommended to drink daily up to 200 ml of juice squeezed from broccoli inflorescences. For children, the rate can be reduced by half.
To improve the taste of the drink, other ingredients can be added to broccoli during cooking: apple, orange, lemon, lime, spinach, carrots, other fruits and vegetables.
How to prepare and store broccoli juice
To prepare a vitamin cocktail with broccoli juice, heads of cabbage must be carefully selected for processing. They should be firm, without rot, yellowness, extraneous spots, have a dark green color, inflorescence buds should be tightly closed (otherwise the vegetable is considered overripe). You can store broccoli in a closed container in the refrigerator for no more than a week or in the freezer (disassembled into inflorescences) for six months.
You can prepare broccoli juice from raw inflorescences or from those that have undergone preliminary heat treatment - steamed. As mentioned above, some people are advised not to drink raw broccoli juice.
Note! Heat treatment of broccoli is recommended only with steam. All other options (frying, boiling, or boiling in water) lead to a significant loss of glucosinolates, chlorophyll, vitamin C, and other substances useful to the body. [thirty]
You can squeeze the juice using a juicer or by passing the broccoli florets through a blender. But, as scientific experiments show, the most useful drink with the maximum content of polyphenols and flavonoids is a drink prepared using an auger juicer. [31] Such juice practically does not oxidize during preparation, which allows to preserve all its useful properties to the maximum, extend the shelf life of the drink.
Expert comment
Tatyana Eliseeva, nutritionist
Broccoli juice is a real storehouse of useful vitamins, trace elements and amino acids. By introducing such a drink into the daily diet, you can fully saturate the body with all the elements necessary for full development, protect it from the negative effects of the environment, and even prevent the occurrence of many dangerous diseases, including diabetes, heart attack and oncology.
Literature
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Received 03.19.2023
Broccoli juice is one of the healthiest fruits for adults and kids
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. Broccoli juice is a real treasure trove of beneficial vitamins, minerals and amino acids. Introducing this drink into the daily diet, you can fully saturate the body with all the necessary elements for full development, protect it from the negative effects of the environment and even prevent the occurrence of many dangerous diseases, including diabetes, heart attack and cancer.
