Broccoli is a cruciferous vegetable, which also includes kale, cauliflower, and Brussels sprouts. The broccoli you find in the grocery store is the green flower head, and it can be cooked or eaten raw. It’s a good source of vitamins C and K, dietary fiber, and various antioxidants and is commonly used in various dishes, including soups, salads, stir-fries, and casseroles.
In this article, we’ll discuss the health benefits of broccoli and the specific nutrients that are responsible for these benefits.
Top 10 Health Benefits of Broccoli
Here’s a closer look at some of the key health benefits of broccoli and the nutrients that make them possible.
1. Contains Sulforaphane
Broccoli contains sulforaphane, a sulfur-containing compound that has been linked to a variety of health benefits. Sulforaphane has been shown to have anti-cancer properties, and studies have found that it may be effective in preventing the growth and spread of certain types of cancer cells, especially colon cancer cells. It may also help to reduce inflammation in the body and improve heart health.
It is the sulforaphane that give broccoli the Sulphur component of its taste. But given how healthy it is, you may want to just ignore it and enjoy!
2. High in Fiber
Broccoli also is a great source of fiber. Fiber is important for digestive health, as it helps to keep the digestive system running smoothly and prevents constipation. It also may help to inhibit colon cancer, giving broccoli a “one-two punch” with its sulforaphane.
3. Promotes Cognitive Function
Broccoli contains a high concentration of vitamin K, which is essential for proper brain function. Vitamin K helps to build sphingolipids, which are key components of brain cell membranes. These sphingolipids, in turn, help to support learning and memory.
4. May Help Protect Against Cancer
Broccoli is rich in antioxidants, which have been shown to help protect against cancer. The high levels of glucosinolate compounds in broccoli, such as sulforaphane and indole-3-carbinol, may help to prevent the development of cancer cells. Studies have shown a reduced risk of some types of cancer with regular broccoli consumption, including lung, colon, breast, and ovarian cancer.
5. Supports Eye Health
Broccoli contains high levels of lutein and zeaxanthin, which are antioxidants that have been shown to help protect against age-related macular degeneration and cataracts. These antioxidants help to filter out harmful blue light and reduce oxidative stress in the eyes.
6. Boosts Cardiovascular Health
Broccoli is an excellent source of fiber, potassium, and folate, which are essential for a healthy heart. Fiber helps to lower cholesterol levels, while potassium helps to regulate blood pressure. Folate can also help to reduce the risk of heart disease by decreasing homocysteine levels in the blood.
7. Enhances Immune Function
Broccoli contains high levels of vitamin C, which is essential for a healthy immune system. Vitamin C helps to boost the production of white blood cells, which fight off infections and disease. Other immune-boosting nutrients found in broccoli include vitamin A, vitamin E, and zinc.
8. Promotes Healthy Bones
Broccoli is an excellent source of calcium and vitamin K, which are essential for strong bones. Calcium helps to build and maintain bone density, while vitamin K helps to increase bone density. One cup of cooked broccoli typically contains over 100% of the recommended daily intake of this essential vitamin.
Broccoli also is a good source of calcium and magnesium, two minerals that are important for bone health. Calcium is essential for strong bones and teeth, while magnesium helps to regulate calcium levels in the body and plays a role in muscle and nerve function.
9. Immune System Benefits
One cup of cooked broccoli also typically has over 100% of the recommended daily intake of vitamin C. That essential vitamin is a good antioxidant that helps to protect the body against damage from free radicals, boosting the immune system.
10. High in Antioxidants
In addition to Vitamin C, is rich in antioxidants, including carotenoids, flavonoids, and polyphenols. These antioxidants help to protect the body against damage from free radicals, which are harmful molecules that can cause oxidative stress and damage to cells. Antioxidants have been linked to a variety of health benefits, including a reduced risk of heart disease, cancer, and other chronic diseases.
Nutritional Content of Broccoli
This table shows the approximate nutritional content chopped raw broccoli, including the percentage of recommended daily intake (RDI) for each nutrient:
| Nutrient | Amount per 100g | % Recommended Daily Intake |
|---|---|---|
| Calories | 34 | |
| Protein | 2.8g | 6% |
| Fat | 0.4g | 1% |
| Carbohydrates | 6.6g | 2% |
| Fiber | 2.6g | 10% |
| Vitamin C | 89.2mg | 149% |
| Vitamin K | 101.6mcg | 127% |
| Folate | 63mcg | 16% |
| Potassium | 316mg | 9% |
| Calcium | 47mg | 5% |
| Iron | 0.73mg | 4% |
The data in this table is from USDA food data – broccoli. It’s worth noting that the nutritional content of broccoli can vary depending on factors such as the variety, how it’s cooked, and how long it’s cooked for. Likewise the %RDI also can vary depending on individual characteristics.
Recipe Ideas for Broccoli
- Steamed Broccoli: Preserve all the nutrients, with steamed cooking. Serve naked or with seasonings to taste.
- Roasted Broccoli: Preheat oven to 425°F. Cut broccoli into bite-sized pieces and place them in a bowl. Drizzle with avocado oil and balsamic vinegar and optionally season with pepper and/or salt to taste. Toss to coat. Spread the broccoli out in a single layer on a baking sheet and roast for 20-25 minutes, until tender and lightly browned.
- Stir-Fried Broccoli: Heat some oil in a wok or large skillet over high heat. Add chopped garlic and ginger and stir-fry for a few seconds until fragrant. Add broccoli florets and stir-fry for 2-3 minutes until tender-crisp. Season with soy sauce and a pinch of sugar. Serve hot.
- Broccoli Cheese Soup: Heat some high quality vegetable oil in a large pot over medium heat. Add chopped onion and cook until soft. Add chopped broccoli and enough chicken or vegetable broth to cover the broccoli. Bring to a boil, then reduce heat and simmer until the broccoli is tender. Puree the soup until smooth using an immersion blender or transfer to a blender. Return to the pot and stir in grated cheddar cheese until melted and smooth. Season with salt and/or pepper to taste.
- Broccoli Salad: Combine chopped broccoli, sliced red onion, dried cranberries, and pistachios in a large bowl. In a separate bowl, make a dressing by whisking together apple cider vinegar, honey and optionally mayonnaise. Pour the dressing over the broccoli mixture and toss to coat. Chill for at least 30 minutes before serving.
- Broccoli and Swiss Cheese Casserole: Cook chopped broccoli until tender and drain. In a separate bowl, whisk together skim milk, flour, and shredded swiss or Jarlsberg cheese. Pour the mixture over the broccoli and stir to combine. Transfer to a baking dish and bake at 350°F for 20-25 minutes until the cheese is melted and bubbly.
Disadvantages of Broccoli
While broccoli is considered to be a highly nutritious vegetable, there are also some potential disadvantages to keep in mind:
Digestive Issues: Broccoli contains a complex sugar called raffinose that can be difficult for some people to digest. This can lead to gas, bloating, and discomfort.
Goitrogens: Broccoli, like other cruciferous vegetables, contains compounds called goitrogens that can interfere with thyroid function in some people. However, cooking broccoli can help to reduce the goitrogen content.
Oxalates: Broccoli contains oxalates, which can contribute to the formation of kidney stones in susceptible individuals. People with a history of kidney stones may need to limit their intake of high-oxalate foods, including broccoli.
Pesticides: Broccoli is one of the most heavily pesticide-treated vegetables. To minimize exposure, wash very well, and optionally choose organic broccoli.
Allergies: While rare, some people may have an allergic reaction to broccoli. Symptoms can include hives, swelling, and difficulty breathing.
All in all, broccoli is a nutrient-packed vegetable that offers a lot health benefits. Its high levels of sulforaphane, fiber, antioxidants, vitamins and minerals such as calcium and vitamin C make it a great addition to a healthy diet.