Benefits of Broccoli

Love it or hate it….there’s a lot of Benefits of Broccoli providing good reason to add more of it to your daily wellness plan!  

Benefits of Broccoli - potent anti-inflammatory, anti-cancer and antioxidant benefits and other nutrients important for good health

Broccoli has potent anti-inflammatory, antioxidant, and detoxifying benefits that promote good health.

Benefits of Broccoli - potent anti-inflammatory, anti-cancer and antioxidant benefits and other nutrients important for good health

WHAT IS BROCCOLI

Broccoli is a member of the plant species known as Brassica oleracea.  It’s related to cauliflower, brussel sprouts, kale and cabbage.  These plants are collectively known as “cruciferous vegetables

HOW MANY CALORIES IN BROCCOLI

One cup of raw broccoli contains approximately 30.9 calories. (1)

BROCCOLI NUTRITION

Is broccoli good for you?  Yep!  One cup of raw broccoli provides the following nutrients: (2)

  • Carbs in broccoli: 6 grams
  • Protein in broccoli: 2.6 gram
  • Fiber in broccoli: 2.4 grams

VITAMINS

Vitamin C: 135% of the RDI,  Vitamin A: 11% of the RDI, Vitamin K: 116% of the RDI and Vitamin B9 (Folate):  14% of the RDI

BROCCOLI BENEFITS

There are so many benefits of eating broccoli!  Broccoli is a nutrient rich vegetable that is known for promoting cardiovascular health, supporting immune function, reducing inflammation and promoting healthy brain and nervous system.

  • Detoxification

    Broccoli has a powerful impact on our body’s detoxification process, because it contains a combination of three phytonutrients, glucoraphanin, gluconasturtiian, and glucobrassicin. These compounds help to support the body’s detoxifying process, which includes neutralizing and eliminating harmful contaminants.

  • Supports Immune System

    Broccoli is rich with vitamin C, which supports the immune system. (3) (4)

  • Anti-Inflammatory

    Broccoli is a particularly rich source of a flavonoid called kaempferol, which helps the body to combat allergies and inflammation.  These anti-inflammatory properties also boost your immune system, helping you fight off bacteria and viruses.(5)

  • Supports Healthy Bones and Joints

    Broccoli is rich with vitamin K and calcium, which are two nutrients that are important for healthy bones and joints. (6)(7)

  • Promotes Healthy Brain and Nervous System

    Broccoli is rich with certain nutrients, such as sulforaphane  and kaempferol, that supports the brain and nervous system function, and may help to slow mental decline.(8) (9)(10)

  • Improves Vitamin D Deficiency

  • Broccoli contains vitamins A and K, which help to maintain balance of the metabolism of vitamin D. Vitamin D promotes the body’s absorption of calcium which promotes bone health (and growth in children).
  • High In Fiber

    Broccoli is high in fiber, which helps to lower cholesterol through the digestive/elimination process. (11)

  • Promotes Eye Health

     Broccoli is a good source of lutein, zeaxanthin and beta-carotene which promote good eye health. (12)

  • Cholesterol-Lowering

    Broccoli provides powerful cholesterol-lowering benefits. The fiber components in broccoli work better to bind with bile acids in your digestive tract when the broccoli has been steamed.  Raw broccoli has properties that help lower cholesterol, but just not as much as when its  steamed. (13)

  • Aids Digestion

    Broccoli is rich in fiber which may aid digestion. (14) (15)

  • Allergies

    Chronic inflammation in our bodies can sometimes  be caused by overexposure to allergy-related substances. Broccoli is a rich source of  kaempferol which has the ability to lessen the impact of these allergy-related substances, by lowering the immune system’s production of IgE-antibodies.

Benefits of Broccoli - potent anti-inflammatory, anti-cancer and antioxidant benefits and other nutrients important for good health

HOW MUCH BROCCOLI SHOULD WE EAT

At a minimum, we should include broccoli and/or other cruciferous vegetables in our diets  2-3 times a week, and each serving size should be at least 1-1/2 cups. If you really want to increase the benefits of broccoli – consume broccoli and/or other cruciferous veggies 4-5 times a week, and increase the serving size to 2 cups.

SIMPLE WAYS TO ADD MORE BROCCOLI TO YOUR DIET

Some ideas for you to to incorporate more broccoli to your diet so you can reap the benefits of eating broccoli:

  • Use fresh raw broccoli in salads.  
  • Add it to homemade soups and stews.
  • Steam it and serve as a side for lunch and dinner.
  • Make raw broccoli a frequent snack, serving it with low-fat dressings and dips (crudités).

EASY BROCCOLI RECIPES

Published 12.2015 – updated 9.2020

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