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Link to nutrition value of broccoli

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Broccoli may have a variety of health benefits, including its ability to improve digestion, lower cholesterol levels, and maximize vitamin and mineral uptake. It might also help prevent allergic reactions, boost the immune system, protect the skin, aid in preventing birth defects, lower blood pressure, reduce inflammation, and improve vision as well as ocular health.

What is Broccoli?

Broccoli may be a cruciferous vegetable, which belongs to the Italica cultivar group of Brassicaceae oleracea like cabbage and cauliflower. The most commonly eaten parts of it are the green or purple flowering heads, which are shaped like a tree, coming off a thick and edible stalk.

Types

There are many types of broccoli, which are popular in different parts of the world. The three main varieties are as follows.

Calabrese broccoli: It is the most common type, named after Calabria (Italy) and is simply called broccoli.

Sprouting broccoli: This variety has many heads and thin stalks.

Purple cauliflower: It is shaped like cauliflower and consists of tiny flower buds.

The other types include broccoli Rabe, Chinese broccoli, and broccoflower.

What Does Broccoli Taste Like?

Raw broccoli may generally has a mildly bitter taste like a cabbage. People with a particular receptor gene might be sensitive to some flavors and find it extremely bitter and unpleasant. This taste is because of the presence of natural compounds called glucosinolates.

Broccoli Nutrition

Broccoli is rich in dietary fiber and amino acids like tryptophan. According the USDA FoodData Central, it might also consist of vitamin A, beta-carotene, lutein zeaxanthin, It may even have essential vitamins such as vitamin B6, folate (vitamin B9), vitamin C, vitamin E, vitamin B1, and calcium, otassium, and thiamine, riboflavin, niacin, and pantothenic acid. Additionally, it may contain important minerals like vitamin K. iron, magnesium, zinc, p phosphorus.

In terms of unique organic compounds, it might be a rich source of phytonutrient glucosinolates, isothiocyanate, flavonoids like kaempferol, and various other antioxidant compounds that positively boost our health!

Broccoli Calories

A 100 gm serving of raw broccoli may have hoice to add to meal when trying to induce approximately 32 calories, making it an excellent c weight loss. Broccoli may help promote satiety due to its fiber content thus keeping you fuller for longer periods.

Health Benefits of Broccoli

Health benefits of this cruciferous vegetable include the following:

May Aid in Digestion

Research on broccoli published in the Journal of Functional Foods revealed the results of an animal study conducted to check if broccoli is helpful in maintaining gut health. As part of the study, a group of mice was administered the green vegetable as part of their regular diet and it was seen that they were better able to tolerate their digestive issues such as colitis and leaky gut in comparison to those that were not given the green vegetable. It was thus concluded that the fiber content may have played a vital role in regulating digestion. Along with kaempferol, fiber also tends to keep the stomach lining healthy and helps maintain healthy bacteria levels in the intestines.

May Prevent Chronic Diseases

Broccoli may contain certain phenolic compounds that might help keep chronic diseases at bay. This may lower your chances of developing diabetes, asthma, heart disorders, and many other lethal diseases, thereby, decreasing mortality. Broccoli may be most effective when consumed with other healthy, disease-preventing foods that are not processed.

May Improve Liver Health

A 2016 report published in the Journal of Nutrition revealed that broccoli may help keep your liver functioning at its optimal level by lessening the development of fatty liver.

May Boost Brain Health

Broccoli may help boost cognition and memory because it is rich in vitamin K and choline. In addition to this, sulforaphane may also help aid in preventing the onset of Alzheimer's and many neurodegenerative diseases.

May Aid In Hair Care

Nutrients, found in broccoli, like vitamins A and C might be great for keeping your hair shiny, thick, and healthy. These vitamins may also counter dry hair by regulating sebum production on the scalp to naturally moisturize hair leading to less brittle and fragile hair and reduces hair loss.

May Have Anti-inflammatory Properties

A 2014 study published in the Preventive Nutrition and Food Science Journal suggests that broccoli florets might have potent antioxidant and anti-inflammatory effects. It may have antioxidants like vitamin C, potassium, magnesium, sulforaphane, kaempferol, and many others, which makes this cruciferous vegetable good for relieving inflammation.

May Possess Anti-aging Properties

Broccoli may combat the aging process with the help of a compound called nicotinamide mononucleotide (NMN) present in it. NMN may promote the production of a compound that triggers metabolism and hence prevents genetic changes that lead to premature aging. Antioxidants like vitamin A, vitamin C, and collagen also play a key role in delaying aging.

May Help Control Diabetes

A 2012have the ability to lower blood study published in the International Journal of Food Sciences and Nutrition, may suggest that broccoli sprouts may improve insulin resistance in type 2 diabetic patients. To elaborate, it may suggest that sulforaphane and kaempferol in this cruciferous food might those who have Type 2 Diabetes Mellitus sugar levels in diabetics, thereby helping control it . Broccoli in addition to a heart-healthy, carbohydrate-controlled diet is always encouraged for the best results when it comes to blood glucose control.

May Improve Metabolism

Nutrients such as fiber, vitamin C, vitamin D, vitamin K, folate, and vitamin A in broccoli may assist in boosting the body 's metabolism. Fiber, especially, shows a TEF (thermic effect of food) and may increase your metabolic rate after eating. It may also promote satiety by having a good amount of dietary fiber.

May Augment Sexual Libido

Broccoli might help boost blood circulation to the organs of the body and may help in improving libido. It contains folate and vitamin C, which can improve fertility.

May Detoxify the Body

The presence of vitamin C, sulfur, and amino acids may make broccoli a good detoxifier. It might help remove free radicals and toxins like uric acid from the body, thereby purifying the blood and keeping away toxin-related problems such as boils, itches, rashes, gout, arthritis, rheumatism, renal calculi, skin diseases like eczema, and hardening of the skin. It may also be an alkaline vegetable and can help balance the body's pH levels.

May Help With Skin Care

Broccoli may aid in skincare and give you a glowing, healthy, and radiant appearance. The antioxidants like beta-carotene, vitamin A, vitamin B complex, vitamin C, vitamin E, vitamin K, amino acids, and folate, present in it, might do this magic.

May Protect From UV Rays

Glucoraphanin, a phytonutrient found in significant amounts in broccoli, may have been connected with reversing the negative effects of sun exposure.

May Offer Relief from Stomach Disorders

Broccoli may be very rich in fiber or roughage, which may help relieve constipation since that is the root cause of It is recommended that those who suffer from Irritable Bowel Disease as well as almost all the stomach disorders. Fiber adds to the bulkiness of the food, retains water, and stimulates healthy bowel movements. The magnesium and vitamins present in it may help reduce acidity, facilitate proper digestion, and aid in the absorption of nutrients from the other foods. It might also soothe the stomach by reducing inflammation. diverticulitis, may avoid roughage as this can cause flare-ups.

May Aid In Eye Care

Carotenoids like zeaxanthin, beta-carotene, and phosphorus, and other vitamins such as vitamin A, B complex, C, and E found in broccoli may be very good for ocular health. These substances can be used to protect eyes against macular degeneration and cataracts, while also repairing the damage caused by radiation.

May Boost Immunity

Broccoli may derive its purple and green color from antioxidants like vitamin C, beta-carotene, selenium, copper, choline zinc, and phosphorus. These compounds present may be really great immune system boosters and they might protect you from numerous infections. In addition to eating a balanced diet, it is encouraged to get adequate sleep and manage stress to see the best results.

May Improve Bone and Teeth Health

Broccoli may keep the bones and teeth strong as it is rich in vitamin K, calcium, magnesium, zinc, and phosphorus. Eating the vegetable can be very beneficial, particularly for children, elderly people, and/or pregnant or lactating women. Children and older adults may be very prone to osteoporosis, weakening of bones and teeth, and calcium deficiency. Moreover, vitamin K is essential for the formation of osteocalcin, which is a protein, only found in bones.

May Help Fetal Development During Pregnancy

Broccoli might be full of nutrients essential for pregnant women. It may contain proteins, calcium, vitamins, antioxidants, iron, and phosphorus. Being rich in fiber, it may also eliminate constipation, which is very common during pregnancy. The folate content in these vegetables might help ensure that there are no birth defects such as neural tube defects, which is a major problem for pregnant women who have a folic acid deficiency in their diet. It is still recommended that women take prenatal vitamins or take what is instructed by their OB/GYN.

May Regulate Blood Pressure

Chromium, found abundantly in broccoli, may help regulate blood pressure. Also, the nutritious amount of potassium in broccoli might act as a vasodilator. More specifically, potassium may help improve blood flow and oxygenation of essential organs by relaxing tension and stress of veins and blood vessels. Magnesium and calcium may also aid in regulating blood pressure and can help keep the heart protected from cardiovascular diseases like strokes or heart attacks.

May Fight Anemia

The vegetable may be rich in iron and protein and hence, forms an excellent remedy against anemia. Copper might also be another essential mineral in the production of red blood cells, along with iron. So include this green vegetable in your diet and help prevent iron-deficiency anemia.

How to Select Broccoli?

Look for the ones that has bright green heads, compact clusters of florets, and firm stalks. Make sure the fragrance is peppery and not unpleasant.

How to Store Broccoli?

Storing it will require you to mist its unwashed heads and wrap it in paper towels. You can refrigerate it for a maximum of 2-3 days. However, it is best to use fresh vegetables in your food preparation.

Uses of Broccoli

It can be eaten cooked or raw.

You can also steam it for a healthy meal.

Include sautéed broccoli and olive oil in your salad to give it a nutrient boost.

Add it as a healthy addition to soups and stews.

Broccoli Recipes

Cheesy roasted broccoli: Roast broccoli, sprinkle salt and cheese, and garnish with a lemon slice to enjoy a healthy savory first course.

Pizza: Topping your pizza with raw or steamed broccoli will give you a great flavor along with many health benefits.

Pasta: Sauté it in olive oil and add it to your pasta.

Side Effects

Although this amazing vegetable may have a wealth of health benefits associated with it, there is always room for caution. The common side effects are as follows:

Risks

Blood-thinning: Vitamin K in broccoli may inhibit your anticoagulant medication. So be cautious while eating it if you are already administering warfarin or any other blood thinners. It is recommended that if you do not currently eat a lot of broccoli and you are taking Coumadin (Warfarin), do not increase your broccoli intake without discussing it with your doctor or dietitian.

Hypothyroidism: The green vegetable can worsen thyroid condition if eaten in excess. To be safe, it is best to talk to a doctor before adding it to your diet in large quantities. Other than that, eat it in moderation and start enjoying the health benefits right away!

History and Origin

It has been a part of their cultural history dating back to the 6th century BC. Broccoli was eventually spread throughout Europe and was widely cultivated. It didn't make a significant appearance in the Americas until the early 20th century. The largest cultivator of this vegetable in the world is China, followed by India. It is very common all over the world, particularly in Europe, America, and Australia, but not as much in Africa. It can also be found in some South Asian cuisines like India, Pakistan, Bangladesh, and Nepal.

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20 Incredible Benefits of Broccoli | Organic Facts

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Broccoli helps to improve vision & digestive system, detoxify the body, maximize vitamin & mineral uptake, prevent allergic reactions, boost immunity, & protect the skin.

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We eat a lot of broccoli in my house. My two-year-old is obsessed with it, so needless to say, I try to keep it on hand. While my son prefers his broccoli boiled and combined with a quick sauté of tofu, garlic, and green onion (I'm not making this up), my husband and I like to branch out to other cooking methods, including slow-cooking, sautéing, and roasting. The method I choose depends on how much time I have and what flavor and texture I'm going for (see the methods below).

Many supermarkets sell broccoli crowns, but I prefer buying whole broccoli, stem and all. As long as you peel the stems before cooking-the outer layer tends to be tough and fibrous-they're just as tasty as the florets. When buying broccoli, look for deep, green color and nice, tight flower heads, which means that the broccoli is fresh.

Don't make the mistake of cooking broccoli until it's limp and lifeless. Broccoli is done when it has lost its crunch but still has a bit of toothiness left; a sharp knife will pierce the stems easily. (Don't use a fork-by the time the tines pierce the stems, the broccoli will already be overcooked.) To be really sure if your broccoli is perfectly tender, try tasting a piece.

Roasting

Roasting is easiest of all, and is my new favorite method. It has all the caramelly goodness of slow-cooked and sautéed broccoli, and the florets get nice and crisp. The technique couldn't be simpler: Slice the broccoli, toss it in olive oil, season it with salt, and pop it in a hot oven. In twenty minutes or less, it's ready. My lunchtime favorite is to finish it with a few drops of fresh lemon juice and grated Pecorino.

Slow-cooking

Slow-cooking makes it silky. This method is like a low-heat sauté; the broccoli cooks slowly in oil and becomes browned and deeply flavorful. Choose the largest skillet you have (the more surface area, the better), be sure to stir occasionally, and keep the heat low to prevent scorching. Before serving, give the dish a minute or two to cool; slow-cooked broccoli tastes better when it's not hot out of the pan.

Boiling

Boiling is the fastest method for cooking broccoli. I usually use it when I'm serving broccoli at room temperature (in a salad, for example). Boiled broccoli will continue to cook after it comes out of the pot, so cool it quickly. Plunging it in ice water preserves the bright green color, but I find that it softens the flavor and texture. Instead, I spread boiled broccoli on a baking sheet and let it cool at room temperature. (If you think you've overcooked the broccoli, put the baking sheet in to the refrigerator to cool.)

Sautéing

Sautéing gives a golden edge to broccoli. A large, very hot skillet is crucial to this method. After adding the broccoli, I like to add a little water to the skillet; this creates steam that speeds up the cooking. Once the water evaporates, don't stir too frequently, or you'll interfere with the browning. (If the pan begins to smoke or scorch before the broccoli is tender, add another drizzle of oil and lower the heat.) I choose this method not only when I want browning, but when I combine broccoli with other vegetables.

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4 Great Ways to Cook Broccoli - FineCooking

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We eat a lot of broccoli in my house. My two-year-old is obsessed with it, so needless to say, I try to keep it on hand. While my son prefers his broccoli boiled and combined with a quick sauté of tofu, garlic, and green onion (I'm not making this up), my husband and I like to branch out to other cooking methods, including slow-cooking, sautéing, and roasting.

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These mini trees are notorious for being pushed off the plates of kids around the world, but broccoli's reputation as one of the healthiest veggies still rings true.

Broccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips. These nutrition powerhouses supply loads of nutrients for few calories.

If you are trying to eat healthier, cruciferous vegetables like broccoli should be at the very top of your grocery list. If you or your kids are not big fans of broccoli, be sure to read the how to incorporate more broccoli into your diet section for tips and delicious recipes.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of broccoli and an in-depth look at its possible health benefits, how to incorporate more broccoli into your diet, and any potential health risks of consuming broccoli.

Possible health benefits of consuming broccoli

Broccoli belongs to the cruciferous vegetable family.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.

Many studies have suggested that increasing consumption of plant foods like broccoli decreases the risk of obesity, diabetes, heart disease, and overall mortality.

It may also promote a healthy complexion and hair, increased energy, and overall lower weight.

Fighting cancer

Eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer; particularly lung and colon cancer. Studies have suggested that sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter bite, is also what gives them their cancer-fighting power.

Researchers have found that sulforaphane can inhibit the enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells. The ability to stop HDAC enzymes could make sulforaphane-containing foods a potentially powerful part of cancer treatment in the future. Sulforaphane is now being studied for its ability to delay or slow cancer with promising results shown in melanoma, esophageal, prostate, and pancreatic cancers.

Other easily recognized cruciferous vegetables include cauliflower, Brussels sprouts, kale, turnips, and cabbage, as well as the lesser-known arugula, broccolini, daikon, kohlrabi, and watercress.

Another important vitamin that broccoli contains, folate, has been found to decrease the risk of breast cancer in women. Adequate intake of dietary folate (in food) has also shown promise in protecting against colon, stomach, pancreatic, and cervical cancers. Although the mechanism behind the protection is not understood, researchers believe that it may have something to do with folate's role in DNA and RNA production and the prevention of mutations.

Improving bone health

Poor vitamin K intake is linked with a higher risk of bone fracture. Just one cup of chopped broccoli provides 92 micrograms of vitamin K, well over 100 percent of your daily need. Consuming an adequate amount of vitamin K improves bone health by improving calcium absorption and reducing urinary excretion of calcium.

Broccoli also contributes to your daily need for calcium, providing 43 milligrams in one cup.

Looking younger

Broccoli is rich in vitamin C.

The antioxidant vitamin C, when eaten in its natural form (in fresh produce as opposed to supplements) can help to fight skin damage caused by the sun and pollution, reduce wrinkles, and improve overall skin texture.

Many people automatically think of citrus fruit when they think of vitamin C, but did you know that broccoli provides 81 milligrams in just one cup? That is more than what you need in an entire day.

Vitamin C plays a vital role in the formation of collagen, the main support system for the skin. Vitamin A and vitamin E are also crucial for healthy looking skin, both of which broccoli provides.

Improved digestion and natural detoxification

Eating foods with a natural fiber like broccoli can prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer. Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.

Protection from chronic disease

According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.

Nutritional breakdown of broccoli

According to the USDA National Nutrient Database, one cup of chopped raw broccoli (approximately 91 grams) contains 31 calories, 0 grams of fat, 6 grams of carbohydrate (including 2 grams of sugar and 2 grams of fiber) and 3 grams of protein.

Just one cup of broccoli provides over 100 percent of your daily need for vitamin C and vitamin K and is also a good source of vitamin A, folate, and potassium.

Broccoli ranks among the top 20 foods in regards to the ANDI score ( Aggregate Nutrient Density Index), which measures vitamin, mineral, and phytonutrient content in relation to caloric content.

To earn a high rank, a food must provide a high amount of nutrients for a small amount of calories.

How to incorporate more broccoli into your diet

Broccoli is famously one of the least favorite vegetables of many, along with its cruciferous cousin, Brussels sprouts. But what if you have just been storing and preparing it wrong?

Fresh, young broccoli should not taste fibrous, woody, or sulfurous. To make sure you get the best tasting broccoli, store the unwashed vegetable in loose or perforated plastic bags in the crisper drawer of the refrigerator. Only wash broccoli right before eating, as wet broccoli can develop mold and become limp.

Broccoli left at room temperature becomes fibrous and woody. You may not be able to tell by looking, but the flavor of broccoli continues to diminish the older it gets.

Broccoli can be added to wraps, pasta, pizza, or even made into a soup with onion and garlic.

Quick tips to enjoy more broccoli:

Keep it simple and sauté chopped broccoli drizzled with olive oil, cracked black pepper, and minced garlic.

Chop raw broccoli and add to your next wrap.

Top your flatbread or pizza with chopped broccoli before roasting.

Make your own pesto or pasta sauce and add broccoli.

Check out these healthful recipes using broccoli:
roasted broccoli chickpea burgers with spicy cashew mayo
roasted broccoli with lemon tahini sauce
broccoli cheddar quinoa pie

Broccoli is available to purchase in different forms in grocery stores and online.

Possible health risks of consuming broccoli

If you are taking blood-thinners, such as Coumadin (warfarin), it is important that you do not suddenly begin to eat more or less foods containing vitamin K, which plays a large role in blood clotting.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. The key to a healthful diet is to eat a variety of foods, rather than to concentrate on individual foods.

Further reading

If you have enjoyed reading about the potential health benefits of broccoli, take a look at our collection of articles about other fruits and vegetables.

Alternatively, read our article about the top 10 healthy foods for your daily diet.

We picked linked items based on the quality of products, and list the pros and cons of each to help you determine which will work best for you. We partner with some of the companies that sell these products, which means Healthline UK and our partners may receive a portion of revenues if you make a purchase using a link(s) above.

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Broccoli is a cruciferous vegetable that is a nutritional powerhouse. It contains lots of nutrients and very few calories. Eating broccoli may have many health benefits, including lowering cancer risk, improving bone health, and helping fight skin damage. The article includes a breakdown of its nutritional contents.

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Broccoli is is a cruciferous vegetable, known scientifically as Brassica oleracea.

It is related to cabbage, kale, cauliflower and Brussels sprouts.

These vegetables are known for their beneficial health effects, and are sometimes referred to as the "super veggies."

Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron and potassium. Broccoli also contains more protein than most other vegetables.

Broccoli can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits ( 1, 2).

Raw broccoli contains almost 90% water, 7% carbs and 3% protein, and almost no fat.

Broccoli is very low in calories, providing only 31 calories per cup.

The table below contains information on all the main nutrients in broccoli ( 3).

Nutrition Facts: Broccoli, raw - 100 grams

The carbohydrates in broccoli mainly consist of fiber and sugars.

The sugars are fructose, glucose and sucrose, with small amounts of lactose and maltose ( 4).

However, the total carbohydrate content is very low, with only 3.5 grams of digestible carbohydrate per cup.

Fiber

Fiber is an important part of a healthy diet.

It can promote gut health, help prevent various disease, and is linked to reduced body weight ( 5, 6).

1 cup of raw broccoli (91 g) provides 2.3 grams of fiber, which is about 5-10% of the recommended daily intake ( 7).

Bottom line: Broccoli is low in digestible carbs, but provides a decent amount of fiber. Fiber promotes gut health and may reduce the risk of various diseases.

Proteins are the building blocks of the body, and are needed for both growth and maintenance.

Broccoli is relatively high in protein compared to most commonly consumed vegetables (29% of its dry weight).

However, because of the high water content of broccoli, a cup of broccoli only provides 3 grams of protein.

Bottom line: Broccoli is higher in protein than most vegetables. However, because of its high water content, the amount of protein in each serving is relatively low.

Broccoli contains a variety of vitamins and minerals.

The most abundant ones are listed below.

Vitamin C: An antioxidant, important for immune function and skin health (8). Half a cup of raw broccoli (45 grams) provides almost 70% of the recommended daily intake.

Vitamin K1: Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health (9, 10).

Folate (B9): Particularly important for pregnant women (11), folate is important for normal tissue growth and cell function (12).

Potassium: An essential mineral, beneficial for blood pressure control and preventing cardiovascular disease (13).

Manganese: This trace element is found in high amounts in whole grains, legumes, fruits and vegetables.

Iron: An essential mineral, which has many important functions in the body, such as the transport of oxygen in red blood cells.

Broccoli also contains numerous other vitamins and minerals, in smaller amounts.

In fact, it contains a little bit of almost everything we need.

Bottom line: Broccoli is high in many vitamins and minerals. These include vitamin C, vitamin K, folate, potassium, manganese and iron.

Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits.

Sulforaphane: One of the most abundant and extensively studied plant compounds in broccoli. It can have protective effects against various types of cancer (14, 15, 16).

Indole-3-carbinol: A unique nutrient found in cruciferous vegetables, which may have beneficial effects against cancer (17).

Carotenoids: Broccoli contains lutein, zeaxanthin and beta-carotene, which may all contribute to better eye health (18).

Kaempferol: An antioxidant with many benefits for health. It may protect against heart disease, cancer, inflammation and allergy (19).

Quercetin: An antioxidant with numerous benefits, including lower blood pressure in people with high blood pressure (20).

Bottom line: Broccoli is high in many plant compounds that have been associated with health benefits. The most abundant one is called sulforaphane.

Cruciferous vegetables like broccoli contain sulfur-containing compounds that are responsible for their often spicy and bitter taste ( 21).

These are bioactive compounds that may have numerous beneficial effects on health.

Cancer Prevention

Cancer is characterized by the rapid growth of abnormal cells, beyond their normal boundaries, and is often linked to oxidative stress ( 22).

Broccoli is loaded with compounds that are believed to have protective effects against cancer.

Observational studies suggest that consumption of cruciferous vegetables, including broccoli, is linked to reduced risk of many cancers. This includes lung, colorectal, breast, prostate, pancreatic and gastric cancer ( 23, 24, 25, 26).

The factor that sets cruciferous vegetables apart from other vegetables, is a unique family of plant compounds called isothiocyanates.

Isothiocyanates have been shown to affect liver enzymes, reduce oxidative stress, decrease inflammation, stimulate the immune system and decrease the development and growth of cancer ( 27, 28, 29).

The main isothiocyanate in broccoli is sulforaphane, which acts against formation of cancer at the molecular level, such as by reducing oxidative stress ( 16, 30, 31).

Sulforaphane is found in 20-100 times higher amounts in young broccoli sprouts than in full-grown broccoli heads ( 32).

Broccoli supplements are also available in powder form, but supplemental intake may not contribute an equivalent amount of isothiocyanates, and thus may not give the same health benefits as eating whole broccoli ( 33, 34).

Bottom line: Broccoli contains a unique family of plant compounds called isothiocyanates, the most abundant of which is called sulforaphane. They improve many risk factors for disease, and may reduce the risk of cancer.

Lower Cholesterol Levels

Cholesterol has many important functions in the body.

For example, it is a key factor in the formation of bile acids, which are substances that help us digest fats.

Bile acids are formed in the liver, then stored in the gallbladder and released into the digestive system whenever we eat fat.

Afterwards, the bile acids are reabsorbed into the bloodstream and used again.

Substances in broccoli have the ability to bind with bile acids in the gut, increasing their excretion out of the body and preventing them from being reused ( 35).

This results in the synthesis of new bile acids from cholesterol, reducing the total level of cholesterol in the body.

This effect has been linked to reduced risk of heart disease and cancer ( 2).

According to one study, steamed broccoli is particularly effective for lowering cholesterol levels ( 2).

Bottom line: Broccoli may lower cholesterol levels by binding to bile acids in the gut, causing them to be expelled from the body. This reduces total cholesterol in the body.

Eye Health

Impaired eyesight is a common consequence of aging.

Two of the main carotenoids in broccoli, lutein and zeaxanthin, have been associated with decreased risk of age-related eye disorders ( 36, 37).

Vitamin A deficiency may cause night blindness, which can be reversed with improved vitamin A status ( 38).

Broccoli contains beta-carotene, which is converted into vitamin A in the body. It may therefore have beneficial effects on eyesight in individuals with a low vitamin A intake.

Bottom line: Broccoli contains several carotenoids. These are plant compounds that may improve eye health and reduce the risk of eye-related diseases.

Broccoli is usually well tolerated, and allergy is rare ( 39).

Thyroid Problems

Broccoli is considered a goitrogen, which means that high amounts may have harmful effects on the thyroid gland in sensitive individuals.

Cooking (high heat) can alleviate these effects ( 40).

Blood Thinners

Individuals who are on the drug warfarin (blood thinner) should consult with a doctor before increasing their broccoli consumption, because the high amount of vitamin K may interact with the medication ( 41).

Bottom line: Broccoli is usually well tolerated. It may have undesirable effects on the thyroid in some people, and those taking blood thinners should consult with a doctor before incorporating large amounts of broccoli into the diet.

Broccoli is one of the most popular vegetables in the world. It is easy to prepare, and can be eaten both raw and cooked.

It is high in many nutrients, including a family of plant compounds called isothiocyanates, which may have numerous health benefits.

It is also a decent source of fiber, and higher in protein than most other vegetables.

The consumption of broccoli has been linked with reduced risk of cancer and heart disease, as well as improved eye health.

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Broccoli 101: Nutrition Facts and Health Benefits

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Broccoli is is a cruciferous vegetable, known scientifically as Brassica oleracea. It is related to cabbage, kale, cauliflower and Brussels sprouts. These vegetables are known for their beneficial health effects, and are sometimes referred to as the "super veggies." Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron and potassium.

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I don't usually litter my posts with profanities. But they're just flowing out of me as I type up this post and I can't seem to get a handle on it. So apologies in advance if you are offended!

This is hands down the best damn broccoli I have ever had in my life. I don't take credit for it. It's based on a Ina Garten recipe (aka Barefoot Contessa). Her recipe is jazzed up with pine nuts and basil leaves, neither of which I had in stock and frankly, I don't intend to bother because this is so damn good as it is. And also pine nuts are really expensive!

Oh, also she says use 4 to 5 pounds (2 - 2.5kg) of broccoli which I think is way too much for an ordinary meal so I've cut this down to 1 giant head of broccoli or 2 medium heads to serve 4. This might seem like a lot but the broccoli shrinks a bit while roasting so I find that a very full tray is the perfect amount to serve 4 as a side or 2 as a main.

The crazy thing is, this recipe is so simple! It is not much more effort than steaming them in the microwave, though it does take longer because you bake the broccoli. Baking is the key! Roasting broccoli creates a flavour that is light years away from plain steamed broccoli, it sweetens it and you also get the caramelisation. Plus, it sucks up the flavour of the lemon juice when you drizzle it over the broccoli while still hot. I tried it once with steamed broccoli and it didn't absorb the lemon juice at all. It's the "secret" that makes this broccoli so amazing!

To finish it off, you just scatter with parmesan and lemon zest. Sometimes I forgo the parmesan. But the lemon zest is a must!

So easy.
SO DAMN DELICIOUS.
It's like....magic!

1. You need enough broccoli florets to fill a baking tray in a single layer. The broccoli shrinks while baking.

2. Reserve the stalks to use in stir fries or finely dice them and use in soups, fried rice, casseroles or even hide them in things like pasta sauces.

3. Please don't cut down on the oil. You simply won't get the caramelisation when roasting!

SAVE THIS MAGIC BROCCOLI TO YOUR SIDES PINTEREST BOARD!

Magic Broccoli recipe video!

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I don't usually litter my posts with profanities. But they're just flowing out of me as I type up this post and I can't seem to get a handle on it. So apologies in advance if you are offended! This is hands down the best damn broccoli I have ever had in my life.

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NATHAN TRUAX

"This is by far the best broccoli cheese soup I have been able to come up with. It's made with a roux, chicken stock, milk, a mix of cheese, and fresh broccoli."

Original recipe yields 18 servings

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Prep

Cook

Ready In

1. Melt the butter in a large pot over medium heat, and mix in the flour. Reduce heat to low, and cook, stirring constantly, about 2 minutes. Mix in the chicken stock and milk, and season with salt and white pepper. Bring to a boil, reduce heat to low, and simmer about 10 minutes.

2. Bring a pot of lightly salted water to a boil. Place the broccoli in the boiling water, and cook 2 minutes, or until just tender. Remove from heat, drain, and set aside.

3. Gradually mix the processed cheese and Cheddar cheese into the large pot until melted. Mix in the broccoli. Continue cooking about 5 minutes.

Read all reviews

My review

I have made this recipe twice for crowds and it has been a big hit! I only do 2 things differently. First, I saute an onion in with the butter in the beginning. Also, I have thrown in cubed p...

While this soup tastes excellent and my tastebuds are thrilled, I'm still rating this recipe one star in protest. It has three fundamental flaws. First off, it makes a ginormous amount of so...

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NATHAN TRUAX "This is by far the best broccoli cheese soup I have been able to come up with. It's made with a roux, chicken stock, milk, a mix of cheese, and fresh broccoli." Original recipe yields 18 servings What's on sale near you.

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This broccoli bake is a tasty breadcrumb-free twist on au gratin! Easily customizable, make it with skim milk, fat-free cheese, or with or without eggs.

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Broccoli in Roast Chicken Drippings Recipe

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Split breast chicken roasted with my favorite seasonings blend, taken out of the oven to rest. In its place, fresh broccoli spears and sliced garlic roasted until tender. Pure laziness, pure genius.

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Delicious tender broccoli florets are flavored with lemon juice, butter, and garlic for a tasty side dish that's ready in a snap.

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Toasted pine nuts add a nice crunch to this salad with lightly steamed broccoli. The dressing is made with rice wine vinegar and minced garlic.