Top 5 Health Benefits of Broccoli
Broccoli is a green vegetable that vaguely resembles a miniature tree. It belongs to the plant species known as Brassica oleracea.
It’s closely related to cabbage, Brussels sprouts, kale and cauliflower — all edible plants collectively referred to as cruciferous vegetables.
There are three main varieties of broccoli:
Calabrese broccoli
Sprouting broccoli
Purple cauliflower — despite its name a type of broccoli
Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants.
Here are the top 14 health benefits of broccoli.
1. Packed With Vitamins, Minerals and Bioactive Compounds
One of broccoli’s biggest advantages is its nutrient content. It’s loaded with a wide array of vitamins, minerals, fiber and other bioactive compounds.
One cup (91 grams) of raw broccoli packs:
Carbs: 6 grams
Protein: 2.6 gram
Fat: 0.3 grams
Fiber: 2.4 grams
Vitamin C: 135% of the RDI
Vitamin A: 11% of the RDI
Vitamin K: 116% of the RDI
Vitamin B9 (Folate): 14% of the RDI
Potassium: 8% of the RDI
Phosphorus: 6% of the RDI
Selenium: 3% of the RDI
Broccoli can be eaten cooked or raw — both are perfectly healthy but provide different nutrient profiles.
Different cooking methods, such as boiling, microwaving, stir-frying and steaming, alter the vegetable’s nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar. Steaming appears to have the fewest negative effects.
Still, raw or cooked, broccoli is an excellent source of vitamin C. Just half a cup (78 grams) of cooked broccoli provides 84% of the reference daily intake (RDI) — more than one-half orange can offer.
2. Contains Potent Antioxidants That Offer Health-Protective Effects
The antioxidant content of broccoli may be one of its main boons for human.
Antioxidants are molecules that inhibit or neutralize cell damage caused by free radicals. This can lead to reduced inflammation and an overall health-protective effect.
Broccoli has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion.
Test-tube and animal studies indicate that sulforaphane may offer multiple health benefits, including reduced blood sugar, cholesterol levels, oxidative stress and chronic disease development. However, more research is needed to understand its role in humans.
Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes.
3. Bioactive Compounds May Contribute to Reduced Inflammation
Broccoli contains various bioactive compounds that have been shown to reduce inflammation in your body’s tissues.
It’s theorized that multiple compounds work synergistically to support this effect, though some seem to work individually as well.
Kaempferol, a flavonoid in broccoli, demonstrates strong anti-inflammatory capacity in both animal and test-tube studies.
A small human study in tobacco smokers also revealed that eating broccoli led to a significant reduction in markers of inflammation.
While these results are promising, more research is needed to better understand how broccoli consumption affects inflammation in humans.
4. May Protect Against Certain Types of Cancer
Cruciferous vegetables, such as broccoli, contain various bioactive compounds that may reduce cell damage caused by certain chronic diseases.
Multiple small studies have shown that eating cruciferous vegetables may protect against certain types of cancer, namely:
Breast
Prostate
Gastric/stomach
Colorectal
Renal/kidney
Bladder
Though this data is encouraging, it isn’t strong enough to make definitive health claims regarding broccoli’s role in cancer treatment or prevention.
Ultimately, more human research is needed to determine the relationship between cruciferous vegetables and cancer prevention.
5. Antioxidants and Fiber May Aid Blood Sugar Control
Eating broccoli may support better blood sugar control in people with diabetes. Although the exact mechanism is unknown, it may be related to broccoli’s antioxidant content.
One human study showed significantly decreased insulin resistance in people with type 2 diabetes who consumed broccoli sprouts daily for one month.
Interestingly, an animal study revealed decreased blood sugar in addition to reduced pancreatic cell damage in diabetic rats fed broccoli extract.
Broccoli is also a good source of fiber. Some research indicates that higher intake of dietary fiber is associated with lower blood sugar and improved diabetic control.
It’s closely related to cabbage, Brussels sprouts, kale and cauliflower — all edible plants collectively referred to as cruciferous vegetables.
There are three main varieties of broccoli:
Calabrese broccoli
Sprouting broccoli
Purple cauliflower — despite its name a type of broccoli
Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants.
Here are the top 14 health benefits of broccoli.
1. Packed With Vitamins, Minerals and Bioactive Compounds
One of broccoli’s biggest advantages is its nutrient content. It’s loaded with a wide array of vitamins, minerals, fiber and other bioactive compounds.
One cup (91 grams) of raw broccoli packs:
Carbs: 6 grams
Protein: 2.6 gram
Fat: 0.3 grams
Fiber: 2.4 grams
Vitamin C: 135% of the RDI
Vitamin A: 11% of the RDI
Vitamin K: 116% of the RDI
Vitamin B9 (Folate): 14% of the RDI
Potassium: 8% of the RDI
Phosphorus: 6% of the RDI
Selenium: 3% of the RDI
Broccoli can be eaten cooked or raw — both are perfectly healthy but provide different nutrient profiles.
Different cooking methods, such as boiling, microwaving, stir-frying and steaming, alter the vegetable’s nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar. Steaming appears to have the fewest negative effects.
Still, raw or cooked, broccoli is an excellent source of vitamin C. Just half a cup (78 grams) of cooked broccoli provides 84% of the reference daily intake (RDI) — more than one-half orange can offer.
2. Contains Potent Antioxidants That Offer Health-Protective Effects
The antioxidant content of broccoli may be one of its main boons for human.
Antioxidants are molecules that inhibit or neutralize cell damage caused by free radicals. This can lead to reduced inflammation and an overall health-protective effect.
Broccoli has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion.
Test-tube and animal studies indicate that sulforaphane may offer multiple health benefits, including reduced blood sugar, cholesterol levels, oxidative stress and chronic disease development. However, more research is needed to understand its role in humans.
Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes.
3. Bioactive Compounds May Contribute to Reduced Inflammation
Broccoli contains various bioactive compounds that have been shown to reduce inflammation in your body’s tissues.
It’s theorized that multiple compounds work synergistically to support this effect, though some seem to work individually as well.
Kaempferol, a flavonoid in broccoli, demonstrates strong anti-inflammatory capacity in both animal and test-tube studies.
A small human study in tobacco smokers also revealed that eating broccoli led to a significant reduction in markers of inflammation.
While these results are promising, more research is needed to better understand how broccoli consumption affects inflammation in humans.
4. May Protect Against Certain Types of Cancer
Cruciferous vegetables, such as broccoli, contain various bioactive compounds that may reduce cell damage caused by certain chronic diseases.
Multiple small studies have shown that eating cruciferous vegetables may protect against certain types of cancer, namely:
Breast
Prostate
Gastric/stomach
Colorectal
Renal/kidney
Bladder
Though this data is encouraging, it isn’t strong enough to make definitive health claims regarding broccoli’s role in cancer treatment or prevention.
Ultimately, more human research is needed to determine the relationship between cruciferous vegetables and cancer prevention.
5. Antioxidants and Fiber May Aid Blood Sugar Control
Eating broccoli may support better blood sugar control in people with diabetes. Although the exact mechanism is unknown, it may be related to broccoli’s antioxidant content.
One human study showed significantly decreased insulin resistance in people with type 2 diabetes who consumed broccoli sprouts daily for one month.
Interestingly, an animal study revealed decreased blood sugar in addition to reduced pancreatic cell damage in diabetic rats fed broccoli extract.
Broccoli is also a good source of fiber. Some research indicates that higher intake of dietary fiber is associated with lower blood sugar and improved diabetic control.