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Home > Nutrition > 10 Health Benefits of Eating Broccoli

10 Health Benefits of Eating Broccoli

August 30, 2022
9 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Nutritional Composition of Broccoli
  • Top 10 Health Benefits of Broccoli
  • How to Consume
  • Precautions to Consider
  • Most-Asked Questions About Broccoli
  • Final Word

The green cousin of cauliflower, broccoli has gained a lot of limelight in the health and fitness field. They both belong to the cruciferous Brassicaceae family and share a lot of phytochemicals. (1)

health benefits of consuming broccoli

This versatile vegetable is used in a variety of dishes cooked or raw, and it contains several nutrients that lend it its many health benefits.

Nutritional Composition of Broccoli

Just 100 g of broccoli provides 35 calories, 7.2 g of carbohydrates, 3.3 g of fiber, and 89.3 g of water. (2)

It is rich in many vitamins including vitamin C (64.9 mg, which contributes 108% of the recommended daily intake), vitamin K (141 mcg, which contributes to 176% of the recommended daily intake), vitamin B6 (0.2 mg), and folate (108 mcg). (2)

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It is also a rich source of minerals including potassium (293 mg), sodium (262 mg), manganese (0.2 mg), and selenium (1.6) mcg. (2)

In addition, broccoli also has several antioxidants, polyphenols, glucosinolates, beta carotene, quercetin, kaempferol, and sulforaphanes. (3) Together these compounds make broccoli a powerhouse of health.

Top 10 Health Benefits of Broccoli

Here are some of the health benefits of eating broccoli.

1. Lowers cholesterol levels

Eating broccoli as part of a healthy diet can help lower cholesterol levels and balance the good and bad cholesterol.

The glucosinolates in broccoli produce a compound called isothiocyanate, which is known to reduce cholesterol in the blood. (4)

In one study, consumption of 400 g of broccoli per week for 12 weeks resulted in a reduction of cholesterol in the blood. (4)

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In another study, patients with type 2 diabetes were given 10 g of broccoli sprout powder daily. It reduced their serum triglycerides and improved their ratio of good cholesterol. (5)

Thus, having close to one head of broccoli per week as part of a healthy balanced diet can be a good way to balance blood cholesterol.

2. Manages and controls diabetes

eating broccoli can help manage and control diabetes

There is some evidence to suggest that the glucoraphanin in broccoli can influence obesity and insulin resistance.

One study revealed that consumption of 10 g of broccoli sprout powder each day improved insulin resistance in people with type 2 diabetes, decreasing their free insulin in the blood. (6)

Moreover, recent animal studies indicated that broccoli florets and stalks improved insulin sensitivity, resulting in lowered insulin in the blood. It also reduced the inflammation associated with diabetes. (7)

3. Protects the heart

Hypertension, or high blood pressure, is a major risk factor for heart diseases and kidney malfunction. It continually represents a growing public health concern all over the world. (8)

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One of the main causes of heart diseases such as high blood pressure, atherosclerosis (accumulation of fat within the blood vessels), stroke, and heart attack is oxidative stress. The sulforaphanes found in broccoli act as an antioxidant to protect the heart. (9)

Sulforaphanes also reduced the fatty plaques in the blood vessels, reducing the risk of strokes and high blood pressure. (9)

Studies done on a large group of nurses showed that consumption of broccoli was associated with a lower risk of hypertension as well. (8)

4. Aids healthy digestion

consuming broccoli can help improve your digestive health

Eating fiber-rich food such as broccoli can help improve the diversity of gut microorganisms, reduce long-term weight gain, and protect against several illnesses. Broccoli also adds bulk to the stool, allowing its easy passage along the colon. (10)

Reviews of studies have shown that the sulforaphane and glucoraphanin in broccoli improved the passing of stools. (11)

5. Slows aging in the brain

A study of 960 people aged 58–99 years showed that consumption of vegetables that are rich in vitamin K and kaempferol such as broccoli may improve cognitive decline associated with aging. (12)

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Some animal studies also found that the kaempferol from broccoli had a protective effect against brain injury and inflammation of neurons following a stroke. (13)

Consume one serving of broccoli each day to keep your brain healthy and active.

6. Acts as an antiaging agent

broccoli acts as an anti-aging food and helps delay aging

Though aging is a normal occurrence, oxidative stress and changes within the body can speed up this process. (14)

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The sulforaphanes in broccoli aid the antiaging mechanisms of the body. Some compounds in broccoli also act as antioxidants that reduce the external influence of substances that can speed up the aging process. (15)

7. Supports healthy immunity

Broccoli supports a healthy immune system by supplying the body with vitamin C and sulforaphanes.

Sulforaphanes stimulate an immune response to kick-start the antioxidant and anti-inflammatory responses within the body. This mechanism is crucial to ensure infection-causing bacteria cannot survive within cells. (16)

Additionally, vitamin C supports immunity by increasing the activity of cells involved in immune responses. It can both prevent and treat some types of infections.

Just 200 g of broccoli can provide enough vitamin C to act as a protective agent. (17)

8. Supports healthy bones

Broccoli contributes to bone health through its vitamin K and sulforaphane content.

Vitamin K is involved in many processes in regenerating healthy cells of the bones. (18)

Sulforaphanes, on the other hand, contribute to bone health by destroying the cells responsible for degenerating cartilage in joints. (19) This function is important in the management of conditions such as osteoarthritis, as it is primarily a result of wear and tear of the cartilage between joints.

Though evidence and trials are limited on the contribution of broccoli to bone health, it is already known that consumption of broccoli may help support healthy bones.

9. May protect against UV-induced sun damage

broccoli consumption can help prevent sun-induced UV damage

Sulforaphanes have been recently investigated for their role against sun damage. They act as antioxidants and encourage cells to heal. (20)

One study found that broccoli extracts when fed to hairless mice prevented the formation of tumors following prolonged exposures to UV rays. (21) This finding warrants more research in the prevention of UV-induced skin cancer.

10. May be cancer protective

The role of broccoli sulforaphanes is heavily discussed. These compounds increase the activity of the liver to tackle the cancer-causing potential of foods consumed.

They also cause death of cancer cells, reduce their growth, and prevent them from spreading. They have antimicrobial and antioxidant capacities and also make sure healthy cells are growing and multiplying without defects. (22)

Though FDA-approved sulforaphane supplements are not yet available, the current information has prompted further research to explore the potency of sulforaphanes in the prevention of cancer.

How to Consume

Broccoli can be consumed stir-fried, baked, grilled, steamed, or boiled. It can be added to salads, main meals, soups, or side dishes.

Precautions to Consider

It might be tempting to consume large amounts of broccoli for its health benefits, but consider these things first to avoid unpleasant side effects: (22)

  • Eating large quantities of broccoli can cause hypoglycemia in people with diabetes.
  • Side effects that include nausea, gastric irritation, IBS, and diarrhea have been reported.
  • The isothiocyanates in broccoli block the uptake of iodine, which is harmful in the case of people with hypothyroidism.
  • Overconsumption can lead to lower blood pressure.
  • People consuming blood thinners need to be wary of excessive consumption of broccoli as the vitamin K in it can cause a bleeding risk.

Most-Asked Questions About Broccoli

When should I not eat broccoli?

when should you not consume broccoli?

Do not eat raw broccoli if you have hypothyroidism, take blood thinners, or have diarrhea.

How do I know my broccoli is ready to eat?

The florets of broccoli should be a uniform green color. If you notice discoloration or patchiness, then your broccoli may have started to spoil. White or black fuzz in broccoli indicates growth of mold, making broccoli unsafe for consumption.

Final Word

Broccoli is a cruciferous vegetable containing several nutrients beneficial for health. Its many proclaimed uses and benefits are thanks to sulforaphanes and other antioxidant compounds that aid and support many human functions.

It is crucial to remember that foods are preventative and not curative. Therefore, consuming any food with the intent of treating or healing a disease or condition can be damaging to health. Natural foods are to be included in the diet as part of an overall healthy meal plan and not as medicine.

References
  1. Ahmed FA, Ali RF. Bioactive compounds and antioxidant activity of fresh and processed white cauliflower. Biomed Res Int. 2013;2013:367819. doi:10.1155/2013/367819.
  2. Broccoli, raw. Broccoli, raw nutrition facts and analysis. https://www.nutritionvalue.org/Broccoli%2C_raw_nutritional_value.html.
  3. Liu M, Zhang L, Ser SL, Cumming JR, Ku KM. Comparative Phytonutrient Analysis of Broccoli By-Products: The Potentials for Broccoli By-Product Utilization. Molecules. 2018;23(4):900. Published 2018 Apr 13. doi:10.3390/molecules23040900.
  4. Armah CN, Derdemezis C, Traka MH, et al. Diet rich in high glucoraphanin broccoli reduces plasma LDL cholesterol: Evidence from randomised controlled trials. Mol Nutr Food Res. 2015;59(5):918-926. doi:10.1002/mnfr.201400863.
  5. Bahadoran Z, Mirmiran P, Hosseinpanah F, Rajab A, Asghari G, Azizi F. Broccoli sprouts powder could improve serum triglyceride and oxidized LDL/LDL-cholesterol ratio in type 2 diabetic patients: a randomized double-blind placebo-controlled clinical trial. Diabetes Res Clin Pract. 2012;96(3):348-354. doi:10.1016/j.diabres.2012.01.009.
  6. Bahadoran Z, Tohidi M, Nazeri P, Mehran M, Azizi F, Mirmiran P. Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial. Int J Food Sci Nutr. 2012;63(7):767-771. doi:10.3109/09637486.2012.665043.
  7. Zandani G, Anavi-Cohen S, Tsybina-Shimshilashvili N, Sela N, Nyska A, Madar Z. Broccoli Florets Supplementation Improves Insulin Sensitivity and Alters Gut Microbiome Population-A Steatosis Mice Model Induced by High-Fat Diet. Front Nutr. 2021;8:680241. Published 2021 Jul 28. doi:10.3389/fnut.2021.680241.
  8. Borgi L, Muraki I, Satija A, Willett WC, Rimm EB, Forman JP. Fruit and Vegetable Consumption and the Incidence of Hypertension in Three Prospective Cohort Studies. Hypertension. 2016;67(2):288-293. doi:10.1161/HYPERTENSIONAHA.115.06497.
  9. Bai Y, Wang X, Zhao S, Ma C, Cui J, Zheng Y. Sulforaphane Protects against Cardiovascular Disease via Nrf2 Activation. Oxid Med Cell Longev. 2015;2015:407580. doi:10.1155/2015/407580.
  10. Cronin P, Joyce SA, O’Toole PW, O’Connor EM. Dietary Fibre Modulates the Gut Microbiota. Nutrients. 2021;13(5):1655. Published 2021 May 13. doi:10.3390/nu13051655.
  11. Conzatti A, Fróes FC, Schweigert Perry ID, Souza CG. Clinical and molecular evidence of the consumption of broccoli, glucoraphanin and sulforaphane in humans. Nutr Hosp. 2014;31(2):559-569. Published 2014 Nov 30. doi:10.3305/nh.2015.31.2.7685.
  12. Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018;90(3):e214-e222. doi:10.1212/WNL.0000000000004815.
  13. Yu L, Chen C, Wang LF, et al. Neuroprotective effect of kaempferol glycosides against brain injury and neuroinflammation by inhibiting the activation of NF-κB and STAT3 in transient focal stroke. PLoS One. 2013;8(2):e55839. doi:10.1371/journal.pone.0055839.
  14. Flint B, Tadi P. Physiology, Aging. [Updated 2021 Nov 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK556106/.
  15. Daniel M, Tollefsbol TO. Epigenetic linkage of aging, cancer and nutrition. J Exp Biol. 2015;218(Pt 1):59-70. doi:10.1242/jeb.107110.
  16. Mahn A, Castillo A. Potential of Sulforaphane as a Natural Immune System Enhancer: A Review. Molecules. 2021;26(3):752. Published 2021 Feb 1. doi:10.3390/molecules26030752.
  17. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211.
  18. Rodríguez-Olleros Rodríguez C, Díaz Curiel M. Vitamin K and Bone Health: A Review on the Effects of Vitamin K Deficiency and Supplementation and the Effect of Non-Vitamin K Antagonist Oral Anticoagulants on Different Bone Parameters. J Osteoporos. 2019;2019:2069176. Published 2019 Dec 31. doi:10.1155/2019/2069176.
  19. Facchini A, Stanic I, Cetrullo S, Borzì RM, Filardo G, Flamigni F. Sulforaphane protects human chondrocytes against cell death induced by various stimuli. J Cell Physiol. 2011;226(7):1771-1779. doi:10.1002/jcp.22506.
  20. Sikdar S, Papadopoulou M, Dubois J. What do we know about sulforaphane protection against photoaging?. J Cosmet Dermatol. 2016;15(1):72-77. doi:10.1111/jocd.12176.
  21. Dinkova-Kostova AT, Fahey JW, Benedict AL, et al. Dietary glucoraphanin-rich broccoli sprout extracts protect against UV radiation-induced skin carcinogenesis in SKH-1 hairless mice. Photochem Photobiol Sci. 2010;9(4):597-600. doi:10.1039/b9pp00130a.
  22. Nandini DB, Rao RS, Deepak BS, Reddy PB. Sulforaphane in broccoli: The green chemoprevention!! Role in cancer prevention and therapy. J Oral Maxillofac Pathol. 2020;24(2):405. doi:10.4103/jomfp.JOMFP_126_19.
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