With its tree-like flowers and vibrant green color, broccoli is not only beautiful to look at, it's also highly nutritious. As a member of the cruciferous family, along with cauliflower, kale, cabbage, and Brussels sprouts, broccoli is part of a family of vegetables known for their many health benefits. Like other vegetables, broccoli is rich in several essential nutrients, including vitamins C and K, folate, and dietary fiber.
While it may take some getting used to for some, it's commonly used in a variety of dishes, from stir-fries and salads to soups and casseroles. Whether you're a broccoli lover or skeptic, this nutritious and versatile green vegetable is a must-have addition to your weekly menu. Read on to learn how regular consumption of broccoli can benefit your overall health and well-being.
The health benefits of broccoli
May lower cancer risk
Broccoli is packed with powerful plant compounds that may have anti-cancer effects. Chopping or chewing cruciferous vegetables such as broccoli releases a plant chemical called sulforaphane, which is well known for its anti-cancer properties, says Phoenix-based vegan nutritionist Rhyan Geiger. Surprisingly, this powerful substance has been linked to a lower risk of a variety of cancers, including breast, prostate, skin, colon, bladder, and oral cancers. Research has revealed that sulforaphane supports detoxification pathways, aiding in the elimination of cancer-causing chemicals and playing a role in inhibiting the growth of cancer cells. Therefore, eating sulforaphane-rich broccoli regularly may be a proactive way to protect yourself against the development of cancer.
May reduce risk of heart disease
Heart disease is the number one cause of death in the United States, affecting people of all racial and ethnic backgrounds. Geiger points out that including more vegetables like broccoli in your diet can help reduce your risk of cardiovascular disease. Rich in fiber, antioxidants and anti-inflammatory compounds, broccoli has been shown to lower cholesterol levels, improve blood pressure and support heart function. In fact, a study in the Journal of the American Heart Association found that eating more cruciferous vegetables like broccoli was linked to a lower risk of atherosclerosis, or plaque buildup in the arteries, Geiger explains.
May Support Immune System
Broccoli is packed with vitamins and antioxidants that help strengthen your immune system's defenses against bacteria and harmful substances. Best of all, one cup of chopped broccoli contains 90% of the recommended daily value (DV) of vitamin C, providing more immune-supporting nutrients than a medium orange. Plus, studies have shown that the sulforaphane in broccoli activates antioxidant enzymes and reduces inflammatory molecules, helping to fight bacterial and viral infections.
May Improve Bone Health
Broccoli is packed with vitamins and minerals, so eating it regularly is great for bone health. Half a cup of cooked broccoli contains 92 percent of the DV of vitamin K, which plays a key role in activating proteins involved in bone mineralization. Plus, Griger emphasizes that milk isn't your only source of calcium. Amazingly, raw broccoli contains about 43 milligrams of calcium per cup (3 percent of the DV), providing a small but effective supply of this bone-strengthening mineral.
May Support Gut Health
Broccoli is a great source of prebiotic fiber, which nourishes the good bacteria in your gut and protects the intestinal wall. In particular, broccoli promotes a healthy balance of gut bacteria by improving the ratio of Bacteroidetes and Firmicutes, the two largest groups of bacteria found in the gut. The fiber in broccoli also promotes regular bowel movements and prevents constipation, adds Giger. So, including broccoli in your weekly diet is a great way to support your digestive health.
May Improve Skin Health
As the largest organ, the skin protects the entire body from harmful environmental hazards. One of these hazards is prolonged exposure to ultraviolet (UV) radiation, which can cause DNA damage, premature skin aging, and even skin cancer.
While topical sunscreens and sun-protective clothing are important external measures to protect your skin, a diet rich in foods rich in antioxidants also helps protect against UV rays. Broccoli in particular contains sulforaphane, lutein, kaempferol, and quercetin, plant compounds that reduce the harmful effects of UV rays. Therefore, eating broccoli regularly can help protect your skin from the inside out.
May reduce inflammation in the body
Chronic inflammation is implicated in the onset and progression of many chronic diseases. Therefore, consuming anti-inflammatory foods such as broccoli may reduce your risk of developing disease. Sulforaphane is one of the main compounds found in broccoli that exhibits powerful anti-inflammatory properties. Research has shown that sulforaphane helps reduce the release of pro-inflammatory cytokines (proteins that initiate and control inflammation in the body).
Broccoli nutrition facts
As mentioned above, broccoli is a good source of Vitamin C, Vitamin K, folate, and sulforaphane. This cruciferous vegetable also contains trace amounts of calcium and potassium. One cup (91 grams) of raw, chopped broccoli contains the following nutrients:
Calories: 31Total Carbohydrates: 6 gDietary Fiber: 2 gTotal Sugars: 2 gProtein: 3 gTotal Fat: 0 gSaturated Fat: 0 gSodium: 30 mgVitamin C: 81 mg (90% of RDA)Vitamin K: 93 µg (78% of RDA)Vitamin A: 28 µg (3% of RDA)Folic Acid: 57 µg (14% of RDA)Calcium: 43 mg (3% of RDA)Potassium: 288 mg (6% of RDA)
*The sugars in broccoli are natural.
Potential drawbacks and caveats
For most people, broccoli is a safe addition to a balanced diet and is unlikely to cause any serious side effects or adverse reactions. However, broccoli is high in vitamin K, which can interact with anticoagulant medications such as warfarin. For this reason, it is important for people taking blood thinners to get the same amount of vitamin K each day from food or supplements. This consistency is very important, as changes in vitamin K intake can change the effectiveness of the medication. However, there are newer anticoagulant medications that may not interact with vitamin K. Therefore, be sure to consult your doctor before making any changes to your diet. Additionally, some people may experience gastrointestinal symptoms, such as gas and bloating, when consuming cruciferous vegetables.
The best way to enjoy broccoli
Broccoli's unique bitter-sweet flavor makes it an ideal vegetable for many dishes. Here are some ways to prepare broccoli that will bring out its delicious flavor to the fullest:
vapor
Steaming broccoli makes a vibrant, tender side dish for any meal. But don't overcook it, as the florets will turn mushy. Instead, Geiger recommends lightly steaming the broccoli for five minutes to preserve its texture and nutritional value. Next time you want to add a quick and delicious veggie to your lunch or dinner, try our Broccoli with Creamy Parmesan Sauce.
branch
This tried-and-true method of briefly steeping broccoli in boiling water and then cooling in ice water gives broccoli its bright green color and crisp texture.Need some recipe inspiration? Broccoli and Sun-Dried Tomato Pasta Salad is surprisingly delicious with blanched broccoli.
Sauté
Add 1 tablespoon of oil to a frying pan and sauté the broccoli with your favorite seasonings for a delicious sautéed side dish. Or, serve some toasted broccoli with garlic butter and sautéed kale for a delicious, flavorful veggie platter.
roast
If you want to take broccoli to the next level, roasting it is the best way to go. This cooking method caramelizes the floret ends, adding depth of flavour and a satisfying crunch that will impress even the pickiest eaters. Preheat the oven and arrange the balsamic and parmesan roasted broccoli on a tray to complement your main course.
Living
On busy days when you don't have time to cook veggies, you can still enjoy raw broccoli: just grab a knife, slice off some broccoli florets, and top it off with our highly rated Cranberry Almond Broccoli Salad.
Conclusion
Regular consumption of broccoli provides your body with a wealth of essential vitamins, minerals and plant compounds that may improve multiple aspects of your health. If you want to support your heart, immune, bone, gut and skin health, broccoli is a great vegetable to consume regularly throughout the week. It may also help prevent cancer and inflammation. With its incredible health benefits and culinary versatility, broccoli has earned its place as a staple in a balanced diet.
FAQ
Is it good to eat broccoli every day?
“Absolutely! It's generally recommended that adults aim to eat two to three cups of vegetables per day. Most people don't get enough vegetables, so adding broccoli to your diet is a great way to increase your overall vegetable intake,” says Grieger.
Is raw or cooked broccoli healthier?
Both raw and cooked broccoli are healthy options. What's most important is to prepare it in a way that you enjoy and eat it regularly to reap its true health benefits. However, Griger recommends eating it raw or lightly steamed to retain the most nutrients.
Are broccoli stalks good for you?
Although many people eat the broccoli florets, the stalks are also packed with broccoli's beneficial nutrients and plant compounds. Don't throw them away; peel and thinly slice them to enjoy in salads, stir-fries, or as a raw snack with your favorite dip.
