Broccoli smoothie for the summer: a vegetable with more vitamin C than orange, that restores what your body loses through sweating

I'm familiar with the story of a woman who suffered from fatigue and lack of energy every summer, and doctors found nothing specific. When she started drinking a glass of broccoli smoothie every day, she noticed a difference after two weeks: she slept better, her skin became fresher, and her energy returned. I didn't believe such a simple thing could be so effective, she said. Her experience is not an exception.

Why is broccoli especially valuable in the summer?

Broccoli has been a valued plant for thousands of years, and today it's classified as a superfood. It has a high nutritional value and low caloric value—only 27 calories per 100 grams—yet is rich in minerals (iron, calcium, sodium, potassium, phosphorus, zinc) and vitamins (B1, B2, niacin, C, B6, folic acid, A, and E). These are mostly water-soluble vitamins that we lose through sweat more quickly in the summer than at any other time.

Broccoli contains just as much vitamin C as oranges, and it also contains the enzyme myrosinase, which helps convert natural sulfur compounds (glucosinolates) into isothiocyanates. The best known among these is sulforaphane—a compound that supports the body’s natural detoxification and is the subject of numerous scientific studies in preventive nutrition. You can read more about sulforaphane in the article Vegetable extract that prevents cancer on Vemkajjem.si.

What the research says

Scientists from Johns Hopkins University found that sulforaphane activates cellular defense mechanisms, which protect the skin from UV radiation damage. Their later publication in Broccoli: Cultivation, Nutritional Properties and Effects on Health (Johns Hopkins University, 2016) confirms that sulforaphane, as a powerful inducer of cellular protection, helps neutralize the harmful effects of sun exposure—which is especially interesting in the summer.

Japanese studies have shown, among other things, that those who consumed at least 200 grams of broccoli smoothies per week statistically got sick less with certain diseases. Broccoli also supports heart, digestive system, and bone health, strengthens the immune system, and contributes to maintaining normal blood sugar and cholesterol levels—as confirmed by dietary guidelines of the European Food Safety Authority (EFSA).

Note: The content is for informational purposes only and does not replace advice from a doctor or dietitian.

The trick most overlook: how to prepare broccoli correctly

Before heating it for a smoothie, pay attention to one crucial rule. As explained in the article How to best cook broccoli? on Vemkajjem.si, chop the broccoli and let it sit for 40 minutes before heating or blending. During this time, myrosinase does its work, and sulforaphane is created in the broccoli—then heat can no longer destroy it. Broccoli cooked in water loses most of its valuable compounds; a smoothie made from raw or lightly steamed broccoli retains significantly more nutrients.

Recipe for summer broccoli smoothie

This smoothie is not just a refreshing summer drink—it truly is a mini meal in a glass that restores what your body loses through sweating.

Ingredients:

• 1 cup finely chopped broccoli (let sit for 40 minutes before blending)


• 1/2 cup grapes


• 1/2 small cucumber (chopped)


• 1 dl Greek yogurt


• a few drops of lemon

Preparation:

Put the broccoli, grapes, and cucumber in a blender and mix until smooth. Then add the Greek yogurt and lemon juice and blend everything again. Drink immediately—to preserve as many vitamins as possible. Greek yogurt is an excellent choice, as it contains active bacterial cultures that strengthen digestion and indirectly the immune system, as we write about in the article Protein smoothie: a drink that burns fat and gives you energy all day.

What should you never add to a smoothie? Avoid fruity yogurts, store-bought juices, and sugar. Read more about this in the article 6 things you should not put in a smoothie.

When to drink it?

This drink is ideal right after physical activity, swimming, or spending a long time in the sun—that is, whenever the body has lost a lot of water and minerals. It is also recommended as a preventative, for daily strengthening of the immune system. In the summer, such a smoothie is a great alternative to sweet refreshing drinks that drain the body instead of replenishing it.

If you’re looking for other summer drinks with high nutritional potential, also check out the recipe for a watermelon and coconut milk drink—a vitamin-rich summer meal in a glass.