Learn All About the Superfood Broccoli: Nutrition, Benefits, Recipes

An Introduction to Broccoli

Broccoli is one of the most nutritious vegetables on the planet. Often referred to as a superfood, this cruciferous vegetable packs a powerful punch when it comes to health benefits. Just one pound of broccoli contains a wealth of vitamins, minerals, fiber and antioxidants. Read on to learn all about the nutrition, health benefits, and uses for broccoli.

What Is Broccoli?

Broccoli is a green vegetable that belongs to the cruciferous family of vegetables. Its scientific name is Brassica oleracea. Broccoli has its origins in Italy and has been consumed for thousands of years. Today, broccoli is popular around the world thanks to its versatility and impressive nutrient profile.

Broccoli grows from a central stalk that sprouts leaves and clusters of green florets. There are several different types of broccoli including:

• Calabrese broccoli - The most common variety with dark green florets.
• Sprouting broccoli - Features a larger stalk and small tender florets.
• Purple broccoli - Has purplish florets that turn green when cooked.
• Romanesco broccoli - Lime green spiraling florets with a conical shape.

No matter the variety, all types of broccoli pack powerful health benefits thanks to their robust nutritional makeup.

Broccoli Nutrition Facts

Broccoli contains a wide array of vitamins, minerals, fiber and antioxidants. Some of the key nutrients found in just one pound of broccoli include:

• Calories: 154
• Protein: 12 grams
• Carbs: 30 grams
• Fiber: 13 grams
• Vitamin C: 220% of the RDI
• Vitamin K: 270% of the RDI
• Vitamin A: 20% of the RDI
• Potassium: 20% of the RDI
• Folate: 20% of the RDI
• Manganese: 20% of the RDI
• Phosphorus: 15% of the RDI
• Magnesium: 10% of the RDI
• Calcium: 10% of the RDI
• Iron: 10% of the RDI
• Zinc: 5% of the RDI

This impressive lineup of vitamins, minerals and fiber in just one serving makes broccoli an excellent addition to a balanced diet. The nutrients in broccoli also deliver some powerful health benefits.

Benefits of Broccoli

With its rich supply of health-promoting compounds, broccoli has been linked to several benefits including:

May Help Fight Cancer

Broccoli contains sulforaphane, a plant compound found in cruciferous vegetables that may have potent anti-cancer properties. Multiple test tube and animal studies have found that sulforaphane may help fight the growth and spread of certain types of cancer.

Some of the most promising research shows sulforaphane may be effective against breast, prostate, colon and pancreatic cancer.

Additionally, broccoli is high in fiber which may help protect against colorectal cancer.

Supports Heart Health

The fiber, vitamins and minerals found in broccoli support heart health in many ways. The fiber helps lower cholesterol levels which protects heart health. The potassium supports healthy blood pressure levels. And the B vitamins help regulate homocysteine, an amino acid linked to heart disease when elevated.

Strengthens Bones

Broccoli contains vitamin K and calcium, two vital nutrients for keeping bones healthy and strong. Just one pound of broccoli delivers over 250 milligrams of calcium plus over 100 micrograms of vitamin K, meeting a significant portion of your daily needs for strong bones.

May Help Prevent Asthma

The vitamin C and beta-carotene found in broccoli may provide asthma relief and prevention. One study found higher intakes of vitamin C and beta-carotene were associated with a lower risk of asthma.

Supports Healthy Digestion

The insoluble fiber in broccoli helps keep you regular while feeding the good bacteria in your gut. Broccoli is also high in magnesium and sulfur, two minerals that have been found to help reduce constipation.

Boosts Immunity

A pound of broccoli packs over 200% of the RDI for immune-boosting vitamin C. Vitamin C supports the function of various immune cells and helps protect against pathogens.

Health Risks

When consumed in normal food amounts, broccoli is safe for most people. However, there are some potential health risks to consider:

Thyroid Problems

Broccoli contains goitrogens, compounds that may interfere with thyroid function by blocking iodine absorption. Those with thyroid issues should avoid consuming high amounts of raw broccoli.

Blood Thinners

Broccoli is high in vitamin K which plays an important role in blood clotting. Those taking blood-thinning medication should keep intake consistent to avoid interfering with medication effectiveness.

Digestive Issues

The fiber and fructans in broccoli could cause gas, bloating or diarrhea in sensitive individuals. Introduce broccoli gradually and cook thoroughly to reduce digestive upset.

Pesticide Exposure

Broccoli is on the EWG Dirty Dozen list for pesticide residue. Select organic when possible or wash thoroughly before cooking.

How to Select, Store and Prepare Broccoli

Follow these tips to keep your broccoli fresh and nutritious:

Selecting

Look for broccoli with tight, compact floret clusters that are uniform in color. The stalks and florets should be firm with no yellowing.

Storing

Keep broccoli stored in a perforated bag in the refrigerator crisper. It will stay fresh for up to a week. Do not wash before storing.

Preparing

Rinse broccoli just before preparing. Cut the florets into bite-size pieces and peel and slice the stalk. The leaves can be used in stir-fries or salads.

Cooking

Steaming, roasting or sautéing are the best cooking methods to preserve nutrients. Cook just until tender-crisp. Overcooking destroys health-promoting compounds. Enjoy it raw in salads, too.

How to Add More Broccoli to Your Diet

Here are some easy ways to enjoy more broccoli benefits:

• Roast broccoli florets drizzled with olive oil for a simple side.
• Add raw florets to green salads, grain bowls and tacos.
• Steam florets and drizzle with lemon juice.
• Make broccoli cheddar soup or casserole.
• Stir-fry florets with chicken, tofu or shrimp.
• Make a broccoli slaw with shaved stalks, raisins and sunflower seeds.
• Blend into smoothies for extra nutrition.
• Enjoy broccoli sprouts on sandwiches and in stir-fries.

Broccoli Recipes to Try

Both the broccoli stalks and florets can be used creatively in recipes. Try out these delicious and nutritious broccoli recipes:

Broccoli Cheddar Quiche

This protein-packed vegetarian quiche is a great way to start your day. Loaded with broccoli florets

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.