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Home > Nutrition > Is Broccoli Good for Anxiety?

Is Broccoli Good for Anxiety?

Updated on July 18, 2023
5 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • How Broccoli Helps With Anxiety
  • How to Eat Broccoli for Anxiety Control
  • A Note on Anxiety
  • Most-Asked Questions About Broccoli for Anxiety Control
  • Practical Takeaways

Consuming broccoli to alleviate anxiety or other mood disorders may seem unconventional or even strange, but broccoli is replete with nutrients that are beneficial for several ailments.

is broccoli good for anxiety control?

Recent studies have also shown broccoli to have a positive impact on mood and even reduce anxiety.

Broccoli belongs to the Brassicaceae family, which also includes cauliflower, cabbage, and Brussels sprouts. It is deemed the “crown jewel of nutrition” and is a winter crop.

Vegetables of this family generally have sulfur-containing compounds, and broccoli, in particular, has been touted as a prominent anticancer food by the American Society of Cancer. (1)

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How Broccoli Helps With Anxiety

According to recent clinical evidence, broccoli has been found to have these benefits for anxiety.

1. Has a bioactive compound called sulforaphane

Sulforaphane (SFN) is the main antioxidant in broccoli that plays a protective role against cancer. Newer studies have also used this antioxidant to treat mental disorders and have found promising results. (2)

SFN has also been found to ease the anxiety and depressive disorders that are associated with chronic pain. It works by reducing the sensation of pain, which ultimately improves mood. (3)

2. Contains nutrients that ease anxiety

Broccoli is a source of B vitamins, which increase the production of dopamine and serotonin, or hormones that make you feel good and happy. (4)

Another study has also found a correlation between high intakes of B vitamins (especially B1, B6, folate, and B12) and low prevalence of mood disorders. (4)(5)

Just 100 g of broccoli contains 6% of the daily requirement of B1, 9% of B2, and 16% of folate. (6) Thus, you can include 1–2 servings of broccoli to beat anxiety.

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3. Is a source of a nonessential amino acid called glutamine

broccoli is a rich source of glutamine which can help curb anxiety disorders

Glutamine is a type of nonessential amino acid, which means it is synthesized in the body. However, a deficiency of glutamine can occur, which has been known to be a reason for the development of anxiety disorders. (7)

Supplementing with glutamine has been known to also protect the nerves from harm due to prolonged periods of stress. (8)

How to Eat Broccoli for Anxiety Control

One of the best ways you can include broccoli in your daily diet, specifically for easing anxiety, is to consume it raw in salads. This is because most of its nutrients (such as B vitamins) are heat sensitive and up to 60% of them can be lost during cooking. (9)

To make a broccoli salad:

  1. Chop broccoli pieces and soak in salted water for 30 minutes.
  2. Rinse them well and then grate or finely chop them.
  3. Add them to a salad with other ingredients of your choice or top them on noodles and rice dishes.

A Note on Anxiety

Anxiety and mood disorders such as depression can be a result of food deficiencies; however, it doesn’t mean that it is the only reason. In some cases, food- or diet-related changes may not help you or your loved one.

It is very important to address mood disorders or anxiety with care and get proper help, which may include therapy or medication.

Most-Asked Questions About Broccoli for Anxiety Control

How long will it take for broccoli to ease anxiety?

Foods take some time to improve health. You may need to consume broccoli daily basis for 1–3 months to experience benefits.

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Who should avoid broccoli?

People with hypothyroidism need to avoid raw broccoli.

Practical Takeaways

practical takeaways regarding consuming broccoli for anxiety relief
  • Recent studies have shown broccoli to have a positive impact on mood and even reduce anxiety.
  • Broccoli contains a bioactive compound called sulforaphane, which is the main antioxidant used to treat mental disorders, and promising results have been found in its use.
  • Sulforaphane works by reducing the sensation of pain, which ultimately improves mood.
  • Broccoli also contains nutrients that ease anxiety by increasing the production of dopamine and serotonin.
  • Broccoli also contains glutamine, a nonessential amino acid that not only reduces anxiety but also protects the nerves from the harmful effects of chronic stress.
References
  1. Suresh S, Waly MI, Rahman MS, et al. Broccoli (brassica oleracea) reduces oxidative damage to pancreatic tissue and combats hyperglycaemia in diabetic rats. Preventive nutrition and food science. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758090/. Published December 2017.
  2. Wu C, Chen X, Lai J, Xu Y, Hu S. The efficacy and safety of sulforaphane as an adjuvant in the treatment of bipolar depressive disorder: Study protocol for a randomized, double-blinded, placebo-controlled, parallel-group clinical trial. Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7328924/. Published June 26, 2020.
  3. Ferreira-Chamorro P, Redondo A, Riego G, Leánez S, Pol O. Sulforaphane inhibited the nociceptive responses, anxiety- and depressive-like behaviors associated with neuropathic pain and improved the anti-allodynic effects of morphine in mice. Frontiers in pharmacology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6277937/. Published November 20, 2018.
  4. Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress: Effects on healthy and “at-risk” individuals. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770181/. Published September 16, 2019.
  5. Sofyan M, Fitriani DY, Friska D, Basrowi RW, Fuady A. B vitamins, work-related stress and emotional mental disorders: A cross-sectional study among nurses in Indonesia. Nursing open. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9190671/. Published July 2022.
  6. Broccoli, raw. Broccoli, raw nutrition facts and analysis. https://www.nutritionvalue.org/Broccoli%2C_raw_nutritional_value.html?size=100%2Bg.
  7. Nasir M, Trujillo D, Levine J, Dwyer JB, Rupp ZW, Bloch MH. Glutamate systems in DSM-5 anxiety disorders: Their role and a review of glutamate and GABA psychopharmacology. Frontiers in psychiatry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7710541/. Published November 19, 2020.
  8. Baek JH, Jung S, Son H, Kang JS, Kim HJ. Glutamine supplementation prevents chronic stress-induced mild cognitive impairment. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230523/. Published March 26, 2020.
  9. Rezaei M, Alizadeh Sani M, Amini M, et al. Influence of cooking process on the content of water-soluble B vitamins in rice marketed in Iran. Food science & nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8825727/. Published December 28, 2021.
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