What Are the Nutritional Benefits of Broccoli? 11 Benefits

Broccoli is a rich source of vitamins, minerals, and antioxidants that help prevent several conditions that arise from the cellular level.

The health benefits of eating broccoli include:

1. Reduces the risk of cancer
   • Studies state that cruciferous vegetables, especially broccoli, contain a high amount of antioxidants that prevent the damage of cells at the DNA level. So, when consumed as a whole plant or as extracts, broccoli may help prevent cancer.
   • Cruciferous vegetables contain indole-3-carbinol, which has strong anticancer properties.
   • Half a cup of chopped raw broccoli contains 27 mg of glucosinolates, which breaks down into indole-3-carbinol and may help with cellular regeneration and repair.
2. Reduces the risk of cardiovascular events
   • Broccoli contains vitamin K that helps reduce the risk of blood clots and several cardiovascular events.
   • Broccoli is beneficial to heart health because it includes fiber, fatty acids, and vitamins that aid in blood pressure regulation. This helps reduce harmful cholesterol, resulting in a healthy heart.
   • Broccoli also helps protect blood vessels from damage.
   • One cup (91 grams) of raw broccoli contains:
     • Fiber: 2.5 grams
     • Fatty acids
     • Vitamin K: 77% of DV
3. Anti-inflammation
   • Sulforaphane, one of broccoli's isothiocyanates, has anti-inflammatory characteristics. Kaempferol has been demonstrated in studies to reduce the influence of allergy-related chemicals on bodies.
   • Broccoli contains high levels of omega-3 fatty acids, which are anti-inflammatory.
   • Broccoli can assist patients with arthritis because it contains sulforaphane, a substance that inhibits the enzymes that worsen joint degeneration and cause inflammation.
   • The highest sulforaphane amount obtained from 5-day-old broccoli sprouts is 233.80 mcg/g DW (dry weight).
   • One cup (91 grams) of raw broccoli contains 19.1 mg of omega-3 fatty acids.
4. Improves brain health
   • Broccoli is rich in nutrients and natural bioactive compounds that may improve nerve tissue function and protect against age-related cognitive decline.
5. Prevents osteoporosis
   • Vitamin C and calcium are the essential components of the bone. Vitamin C produces collagen, an essential protein for bone development. Vitamin K in broccoli helps prevent osteoporosis and maintain strong healthy bones.
   • One cup (91 grams) of raw broccoli contains: 
     • Vitamin C: 90% of DV
     • Vitamin K: 77% of DV
6. Boosts immunity
   • Vitamin C supports the immune system, reduces the symptoms of the common cold, and helps prevent cardiovascular disease, cataracts, and anemia.
   • One cup (91 grams) of raw broccoli contains:
     • Vitamin C: 90% of DV
7. Improves skin health
   • Vitamin C produces collagen which is an essential component of the skin, hair, and nails. It also prevents skin damage, such as the formation of wrinkles, and slows down the process of aging.
   • Vitamin C treats and prevents skin diseases, such as shingles.
   • One cup (91 grams) of raw broccoli contains:
     • Vitamin C: 90% of DV
8. Improves digestion
   • Broccoli is rich in fiber, which promotes regularity and prevents constipation. This improves the health of the digestive system and increases the absorption of nutrients.
   • Fiber may also help reduce the risk of colon cancer.
   • One cup (91 grams) of raw broccoli contains: 
     • Fiber: 2.5 grams
9. Detoxification
   • According to research, naturally occurring molecules in broccoli function as detoxifiers, meaning they help deactivate potentially harmful substances or remove them from the body more rapidly.
10. Improves eye health
    • Studies report that sulforaphane in broccoli may stabilize DNA methylation patterns within cells. DNA methylation is a biological process that has a strong correlation to the aging process.
    • Broccoli is rich in antioxidants lutein and zeaxanthin that protect cells in the eyes from oxidative stress and damage. These antioxidants increase macular pigment and have a protective effect against age-related macular degeneration. Macular degeneration can cause vision loss and eventually blindness.
    • Broccoli is high in beta-carotene (vitamin A), which can prevent or reverse night blindness and reduce the risk of other ocular conditions that cause vision loss such as macular degeneration and cataracts.
    • The highest sulforaphane obtained from 5-day-old broccoli sprouts is 233.80 mcg/g DW (dry weight)
    • One cup (91 grams) of raw broccoli contains:
      • Lutein + zeaxanthin: 1,270 mcg
      • Beta-carotene: 329 mcg
11. Aids in weight loss
    • Broccoli is very low in calories and high in soluble fiber content, which is helpful for weight loss because it takes longer to digest.
    • Broccoli is also rich in proteins and water, which make you feel fuller for longer and reduces excess calorie intake.
    • One cup (91 grams) of raw broccoli contains:
      • Fiber: 2.5 grams
      • Protein: 2.5 grams
      • Water: 81.3 grams

Broccoli may interfere with medications or worsen certain medical conditions, such as the following:

Blood thinners

Broccoli is rich in vitamin K, which plays an important role in the formation of blood clots in the body. Taking vitamin K along with blood thinners may alter the function of the medicine and increase the risk of blood clots. While people may not need to avoid broccoli completely when taking a blood thinner, it is recommended to limit your dietary vitamin K intake.

Irritable bowel syndrome (IBS)

Broccoli contains high fiber and fermented oligosaccharides, disaccharides, monosaccharides, and polyols, which are poorly absorbed. Though broccoli is safe to be eaten raw, it can cause excessive gas, bloating, and upset bowels. So, it is recommended for patients with IBS to avoid broccoli to prevent unnecessary issues.

Kidney issues

Broccoli contains phosphorus. Patients with kidney problems cannot eliminate phosphorus from the body, which leads to a buildup in the body. Therefore, those with kidney issues may want to avoid eating broccoli.

Hypothyroidism

Intake of broccoli should be limited in patients with hypothyroidism (low thyroid hormones, which indicate decreased thyroid function) or other thyroid issues. It may lead to several symptoms, such as:

• Loss of energy and fatigue
• Slow heart rate
• Unexplained weight gain
• Depression
• Fatigued and aching muscles
• Intolerance to cold temperatures
• Hair loss
• Dry, coarse skin
• Puffy face
• Constipation
• Problems with concentration