Broccoli is one of the most nutritious vegetables, helping you to improve your health naturally. Broccoli is very easy to eat, easily processed into many different dishes. This type of vegetables has the typical effect of reducing inflammation, enhancing immunity, controlling blood sugar and increasing cardiovascular health.
According to a published study, eating broccoli daily can prevent many diseases from arthritis to heart disease by keeping the intestines healthy. In addition, broccoli juice has a very good effect on diabetes. Research has also shown that eating food with broccoli will increase your ability to withstand digestive problems better.
But not everyone knows how to process this vegetable to help the body absorb all the nutrients, or how to preserve broccoli properly to keep the nutrients. To be the best housewife, take the time to learn more about useful information. You should at least know the answer to the question “How long is broccoli good for?” or “How to store broccoli properly?”
The following article will help you solve these questions and share with you the most useful information about this nutritious vegetable.
- What is broccoli?
- What are the health benefits of broccoli?
- #1 Broccoli contains anti-cancer substances:
- #2 Broccoli reduces the risk of heart disease:
- #3 Broccoli helps strengthen the immune system:
- #4 Broccoli has an eye protection effect:
- #5 Broccoli works to prevent osteoporosis:
- #6 Broccoli benefits the brain:
- #7 Broccoli helps control diabetes
- #8 Broccoli helps the fetus healthier:
- #9 Broccoli prevents blood pressure:
- #10 Broccoli helps in digestion, weight loss, good for hair and skin
- Dose broccoli has health risks?
- What Does Broccoli Taste Like?
- How can tell if broccoli is bad?
- How long does broccoli last in the fridge?
- How to properly store broccoli?
- Top 5 best broccoli products avaiable on the market
- #1 NutriBullet 12-Piece Hi-Speed Blender/Mixer System
- #2 Gallon Freezer Bags, Quart Freezer Bags, Sandwich Bags, Snack Bags, Wrap Variety Pack by Glad
- #3 ExcelSteel 242 5-Quart Stainless Steel Colander
- #4 Utopia Kitchen Chef Knife Carbon Stainless Steel
- #5 Glasslock 11292 18-Piece Assorted Oven Safe Container Set
What is broccoli?
Broccoli belongs to the cruciferous family, this family includes kale, cabbage, collard greens, broccoli, sprouts brussels, rutabaga and radish. These are the most nutritious vegetables, providing you with the most essential nutrients for your body.
Broccoli is a wild cabbage plant, with large flowers at the head, often used as a vegetable. In broccoli contains lots of Vitamin A, B6, C, K, fiber, potassium, calcium and many anti-cancer nutrients such as Myrosinase, Sulforaphane, Di-indolyl methane and a small amount of selenium, bringing much health benefits.
If you are building a healthier diet, cruciferous vegetables such as broccoli should be indispensable foods and prioritize them at the top of your grocery list.
Even if you do not like to eat them, try to learn broccoli dishes and recipes with other foods. Do not waste the wonderful nutrients that broccoli brings to your family.
What are the health benefits of broccoli?
For a long time, broccoli has been considered by humans as food that brings many essential nutrients and fiber. However, in fact, very few people know how the broccoli effect has on their health. So let’s explore 10 uses of extremely wonderful broccoli to our bodies.
#1 Broccoli contains anti-cancer substances:
“Broccoli contains phytochemicals, which are compounds that fight some cancers like breast cancer and lung cancer,” research from the American Cancer Society.
At the same time, it is also recommended in the UK to use broccoli once a week to help men prevent and reduce sulforaphane prostate cancer rates – an anti-cancer compound that appears when we chew broccoli, the amount of enzymes produced by sulforaphane works to eliminate most of the potentially carcinogenic substances from the body. Not only that, it can also kill helicobacter pylori – Bacteria that cause ulcers and stomach cancer.
Several other studies of Ohio State University and Harvard University have also found that some substances from broccoli are able to prevent and slow the development of bladder cancer. Just every week for two meals with broccoli will reduce 44% of the risk of bladder cancer than those who do not eat or eat very little.
#2 Broccoli reduces the risk of heart disease:
Broccoli is found to have chemical substances that help strengthen the body’s resistance, help arteries not clog, reduces the risk of heart attack. Moreover, eating broccoli regularly also helps to heal damage in the heart blood vessels.
Besides, the carotenoid lutein in broccoli works to prevent the thickening of the arteries in the heart. Since then, it helps reduce the risk of heart disease and stroke in the elderly.
At the same time, abundant minerals such as chromium, fiber and potassium in broccoli are essential substances to help reduce cholesterol and control blood pressure effectively.
#3 Broccoli helps strengthen the immune system:
Extremely rich amount of vitamin C in broccoli and essential nutrients have the effect of maintaining and strengthening the immune system. So the disease cannot penetrate your body anymore.
Each day provides 70g of fiber in broccoli also helps increase the immune system. Not only that, it also contains high levels of beta carotene, zinc, and selenium which make the barrier to protect the body from some common diseases.
#4 Broccoli has an eye protection effect:
Researchers have shown that beta-carotene in broccoli is good for human eyes because it works against macular degeneration and prevents cataracts.
Vitamin C and vitamin A are very rich nutrients in broccoli that help premature babies to form the retina in the eye. Not only that, sick people can cook broccoli soup every day to reduce the condition. Particularly, mothers can puree broccoli, squeeze water and give your baby a good drink for their eyes.
#5 Broccoli works to prevent osteoporosis:
In broccoli extremely rich in calcium, magnesium, zinc, phosphorus, they are substances that help strengthen bones. Women after birth and older people need to supplement broccoli regularly to avoid bone diseases and increase bone strength.
Every day just eat a small plate of broccoli (which can be boiled or fried or souped) that you have reduced your chances of getting osteoporosis and your whole family.
#6 Broccoli benefits the brain:
Abundant amount of vitamin K in broccoli is extremely beneficial for enhancing cognitive function and memory of the brain. At the same time, vitamin K also helps protect brain cells from the effects of free stem cells and improves the tolerance of nerve cells.
In addition, choline in broccoli has the effect of promoting the development of brain cells as well as strengthening nerve connections.
In particular, broccoli is a food rich in folate – this is a substance that helps reduce the risk of Alzheimer’s disease.
#7 Broccoli helps control diabetes
In broccoli quite rich chromium and this substance when absorbed into the body will regulate insulin. Therefore, diabetes will be well controlled.
#8 Broccoli helps the fetus healthier:
With its rich folic acid composition, broccoli helps prevent neurological defects in the fetus such as spina bifida. So, during pregnancy, remember to add broccoli as well as foods that contain folic acid regularly to keep your baby healthy.
#9 Broccoli prevents blood pressure:
Sulforaphane has the effect of enhancing DNA Methylation to promote extremely beneficial cell function for blood pressure balance.
Besides, abundant amount of magnesium, potassium in broccoli also helps regulate blood pressure.
#10 Broccoli helps in digestion, weight loss, good for hair and skin
A rich source of fiber in broccoli helps the digestive system work more smoothly. For those with constipation, regularly eat broccoli to improve the condition.
Very low calories and low in fat, 146g broccoli contains only 50 calories, broccoli is considered an effective weight loss food for those who are on a diet.
The content of vitamins A, C, and B6 in broccoli helps nourish hair to be strong and smooth. At the same time, the micronutrients will stimulate natural sebum production to moisturize hair to make hair follicles stronger.
Broccoli and vitamin C of broccoli contribute to destroying free stem cells, slowing down the aging process. Wrinkles and age spots on the skin will also decrease with vitamin E and B synthesis and beta carotene.
Dose broccoli has health risks?
Overall broccoli is a benign food, if any side effects occur, it is not too serious. Their common side effects are gas stimulation or intestinal irritation caused by the high fiber content of broccoli.
Not everyone should eat lots of broccoli. The amount of vitamin K in broccoli can affect the effectiveness of the drug of people who are taking blood thinners. The same is true for people with hypothyroidism.
Eating too much is not good, especially pregnant women should be careful in eating to not affect the fetus. According to research by scientists, pregnant women in the early stages should not eat too much broccoli. In this vegetable, there is a large amount of healthy vitamin C, but overeating can increase the risk of miscarriage.
In broccoli contains lots of fiber which is good for health. But only if you eat cooked broccoli, but if you eat raw broccoli or broccoli juice, it will make your stomach bloated. This is not good for people with stomach problems.
Broccoli is a healthy food, but the opposite is true for people with gout. In broccoli contains high purine content. This is the cause of gout-related symptoms. Therefore, people with gout absolutely must not eat broccoli if they do not want the condition to get worse.
Broccoli is a nutritious vegetable that is very beneficial for health. However, if you do not know the health risks of broccoli, they can be harmful to health. So take note and remember to take advantage of the rich source of broccoli.
What Does Broccoli Taste Like?
Many people wonder what does broccoli tastes like? If I was asked this question when I was a child, the answer would be quite negative. However, when growing up, everything is different.
Because broccoli belongs to the same family as vegetables such as kale, cauliflower, radish, it will have a certain bitter taste, but not too bitter as some other rapeseed.
The interesting thing is that while some people find bitter taste in broccoli, some of them only find that broccoli simply bland taste. This is also the reason why many people do not like broccoli, especially children. The cause of bitterness is due to compounds called glucosinolates in broccoli.
Whatever the taste, broccoli is still a great nutritious vegetable, you can prepare it with the best recipes to make it taste better.
The main methods of cooking with broccoli are boiled and blanched. However, these two methods cannot reduce the bitterness of broccoli. So for those who can not eat broccoli because of its bitterness, try cooking them in another way. Here are two ways to cook broccoli that I highly recommend to you.
Roasted is a new and unique method of cooking broccoli that not only saves your cooking time but also is extremely easy to cook. With this method, you just need to spread the broccoli that has been sliced to the grill, season some olive oil as well as salt and pepper then bake for about 20 minutes. If you want a different and more unique flavor, add some Parmesan cheese on top.
#2 Stir- fry:
Stir- fry is another unique method of cooking broccoli that you should try. This is one of the popular methods of Asians, quite easy to cook but the results are great. You only need to add cooking oil to a pan then put broccoli in with a little garlic, season with salt and pepper. Remember to cook them at high temperatures to keep the broccoli’s crispness. If you want a special dish, stir- fry broccoli with pork or beef. This dish is best when eaten with rice.
How can tell if broccoli is bad?
Like other fresh foods, broccoli is also very easy to go bad. It is useful if you can determine whether broccoli is bad or not, to avoid eating unhealthy foods that affect health. And in case you want to save, it is good to determine whether broccoli can be used or not.
Typically, a fresh broccoli, if properly stored is best kept for about 7 days. However, depending on the time of purchase, broccoli shelf life may be a little shorter or longer.
We have noted a few ways to help you realize whether your broccoli is bad or not.
#1 Recognizing through broccoli stems:
Normally broccoli stems are white and blue, but if it shows signs of changing color to a yellow or a different color, it is a sign that it goes bad. Also, if broccoli stems become soft or moldy, do not hesitate to get rid of them.
#2 Recognizing through head of broccoli:
Other signs that broccoli is getting worse is based on the color of the broccoli head. If you see that its green or bluish-green color starts to turn yellow or its leaves become dry, they are in the early stages of decomposition. However, at this stage, you can still eat them if you cook them, no need to throw them away immediately, be careful not to eat them raw when in this state.
Besides, another sign that shows their bad condition is the smell. You can smell a strong, unpleasant smell easily when broccoli is going bad.
How long does broccoli last in the fridge?
The shelf life of broccoli cannot be determined by “use by date” like some other fresh foods. So you can not pinpoint the exact number of days they can be stored in the refrigerator. However, the number of days that they can be kept in the refrigerator from the time you buy at the store does not exceed 7.
How long does raw broccoli last in the fridge? How long does cooked broccoli last? No need to worry if you don not know the answer, get the paper and pen out to note some information we give below.
Usually, the time of broccoli can be kept in the refrigerator depends on how it is stored and its shape.
– A properly preserved broccoli can be kept for 5 to 7 days in the refrigerator. But if they are kept in an airtight box, their lifespan can last up to 2 weeks.
– For sliced broccoli or chopped broccoli, the life expectancy is much shorter than original form. They cannot be kept for more than 2 days in the refrigerator, so use it as soon as possible.
– For cooked broccoli, they can be kept in the refrigerator for 7 to 9 days, but wrap it in food wrap, zip bag or airtight container.
– Finally for broccoli stored in the freezer, its shelf life can be up to 6 to 8 months if continuously frozen and properly stored.
How to properly store broccoli?
Broccoli is one of the vegetables that quite hard to keep fresh, but you can prolong their shelf life by knowing the properly store methods.
After buying broccoli from the store, put them in the refrigerator as quickly as possible. Broccoli can keep the freshest and sharpest texture when they are stored in the refrigerator within 30 minutes of purchasing from the store.
The best way to store broccoli in a refrigerator is to put it in a plastic bag or a zip bag. You can store sliced broccoli in an airtight container to limit exposure to air. Restricting exposure to air will help broccoli retain its freshness and limit bacterial invasion.
To prolong their shelf life, you should store them in the freezer. If stored properly, they can keep the best quality within 8 months. Follow these tips to preserve broccoli in the best way:
– Wash broccoli thoroughly, then cut stems, heads and leaves.
– Cut the stem of broccoli and head of the broccoli into half-inch pieces.
– Boil the broccoli pieces in boiling water for three minutes then let it cool down in cold water or ice.
– After the broccoli has been cooled with ice, remove the broccoli to the strainer or colander and then pack it in a zip bag or airtight container.
– Put the sealed broccoli in the freezer and keep the freezer at 0 degrees Fahrenheit.
– Always keep broccoli cold. At room temperature, sugar in broccoli transforms itself into a fiber called lignin, wood and fiber, which is completely unhealthy.
– Do not wash broccoli when storing in refrigerator. Only wash before use.
– Store in sealed (glass, plastic) food containers or perforated nylon bags.
Top 5 best broccoli products avaiable on the market
#1 NutriBullet 12-Piece Hi-Speed Blender/Mixer System
Easy to use, portable, affordable, functional and extremely safe are the outstanding features of a blender or mixer system by Magic Bullet. This is a perfectly suitable product if you are looking to buy a blender to make a nutritious smoothie with broccoli.
NutriBullet is a well-known brand for the most popular smoothie machines on the market. They all have high quality, modern design and good durability. This blender is a product of high-end segment with outstanding features, which can cut, milled and mixed vegetables easily.
The container system of this blender shows convenience and flexibility compared to others in the market. They are personalized, you do not need to wash and clean containers every time you make a blender. For example, if your daughter likes to take carrot smoothies, but you like broccoli smoothies, you don’t need to wash containers to make your own smoothies, but just replace another blending cup.
This blender has a plastic body and it is extremely durable and can be used in dishwashers. Manufactured by US and Canadian standards, their lifespan can last up to tens of years.
Unfortunately, this product still has some disadvantages. Sometimes, vegetables can get stuck in a blending cup so you have to remove them manually if you do not want them to cause pathogenic bacteria and mold.
Besides, the blade is not strong enough to crush ice. So if you want to drink a ice smoothie, you can only add frozen food to make a smoothie.
#2 Gallon Freezer Bags, Quart Freezer Bags, Sandwich Bags, Snack Bags, Wrap Variety Pack by Glad
To keep the broccoli fresh when you store it in the refrigerator or freezer, it is impossible not to mention the gallon freezer bag. Currently, freezer bag products are highly appreciated in the market is the product of Glad. This product is highly appreciated by the very good quality of food preservation and quite reasonable price for 46 quart-sized bags.
These bags can both store food in a freezer and in the refrigerator. For bags to store in the freezer is often thicker and firmer to be able to withstand low temperatures.
Bags can also be used to protect phones or other electronic devices when you go swimming. And they are also sturdy enough to be able to contain soup or ice packs. You do not have to worry about water coming out when storing or broccoli being exposed to air when store in the refrigerator
Tips to preserve the freshness of food with freezer bags by Glad: squeeze the air out of the bag before sealing it. To safely defrost food, place frozen food in freezer bags on a plate in the refrigerator, not outside the room temperature. When defrosting with a microwave oven, open the zipper for about an inch to vent and place the bag on the plate.
#3 ExcelSteel 242 5-Quart Stainless Steel Colander
Colanders are an essential tool in the process of freezing broccoli to keep them for a long time. So choosing a colander is indispensable.
When you choose a colander, put the stainless steel colanders to the top of the list. Why? The reason is that this is a safe material for both hot and cold temperatures food. They will not penetrate compounds into food like plastic colanders.
Currently on the market there are many types of stainless steel colanders, but to match the criteria of affordable, excellent quality and high durability, I recommend you 242 5- Quart Stainless Steel Colander by ExcelSteel.
This colander is made of thin stainless steel material, it has a fairly light weight, only about 13 ounces. With a large size, it can hold up to 5 liters of food, completely handy when you prepare a large amount of food.
Besides, shiny looks and textures certainly give users a feeling of satisfaction when using. The colander is chiseled with large holes to easily drain vegetables after washing. For added stability, the colander is equipped with stands that allow it to sit firmly in the kitchen sink or kitchen counter.
#4 Utopia Kitchen Chef Knife Carbon Stainless Steel
Utopia Kitchen is probably no longer a strange name for users because it owns a wide range of best – seller products in the market. Its products are always welcomed and highly appreciated by users with a series of positive reviews.
This product of Utopia Kitchen is highly appreciated for its ease of use and durable construction. From the blade to the handle, it is designed firmly and conveniently for precise whittle and cutting movements.
The knife up to 8 inches long allows the knife to work on a variety of foods, including large sized foods such as watermelon or pumpkin. So to cut broccoli, you absolutely don’t have to worry.
The blade is made of carbon stainless steel, this material is resistant to rust and tarnish, ensuring to keep the gloss and sharpness over time.
This knife is suitable for use in the kitchen or commercial kitchen. However it is not a light weight knife, so many people cannot judge it 5 stars. It’s a pity for this drawback of Utopia Kitchen.
#5 Glasslock 11292 18-Piece Assorted Oven Safe Container Set
This airtight container set is one of the best-selling products, it is voted by housewives as the most suitable product for storing food in the freezer and cooked in an oven.
Set of products with different sizes suitable for storing leftovers in the refrigerator. It is also appreciated by easy cleaning and can be used in dishwashers.
However, because the lid is made of plastic, please wash them by hand rather than washing them with dishwashers to prolong their shelf life.
For the preservation of broccoli in the freezer, you can be assured because they are made from high quality glass so it does not harm broccoli when under low temperature.
The only drawback of this set of products is their relatively small size. So to be able to preserve broccoli in the freezer, you should cut broccoli into very small pieces to ensure the best quality of preservation.
Broccoli contains a lot of nutrients that are good for your helath, but you should pay attention to the diet as well as the health risks that broccoli can bring. In general they are kind of vegetables that can go bad very fast, often can not keep in the refrigerator for a long time. To keep the nutrients intact as well as how to extend their lifespan by storage, take time to remember what we have given above. Wish you and your family can take the most advantage of the nutrients that broccoli brings.
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