hat can enhance your health in several ways, such as reducing inflammation, improving blood sugar control, boosting immunity, and promoting heart health.
broccoli is a green vegetable, a bit like a miniature tree. it belongs to a plant species known as brassica.
it is closely related to cabbage, brussels sprouts, kale, and cauliflower – all edible plants collectively known as cruciferous vegetables.
there are three main types of broccoli:
- cauliflower
- sprouted broccoli
- purple cauliflower – despite its name as a broccoli
broccoli is a nutritional powerhouse rich in vitamins, minerals, fiber, and antioxidants.
here are the top 14 health benefits of broccoli.
1. Rich in vitamins, minerals, and bioactive compounds
one of the biggest advantages of broccoli is its nutritional content. it is rich in vitamins, minerals, fiber, and other bioactive compounds.
one cup (91 g) raw broccoli packet (1):
- carbohydrates: 6 g
- protein: 2.6 g
- fat: 0.3 g
- fiber: 2.4 g
- Vitamin C: 135% of RDI
- Vitamin A: 11% of RDI
- Vitamin K: 116% of RDI
- Vitamin B9 (folic acid): 14% of RDI
- Potassium: 8% of RDI
- Phosphorus: 6% of RDI
- Selenium: 3% of RDI
broccoli can be cooked or eaten raw – both are very healthy but offer different nutrients.
Different cooking methods, such as boiling, microwaving, sautéing, and steaming, can alter the nutritional composition of vegetables, especially to reduce vitamin C, as well as soluble proteins and sugars. Steam appears to have the least negative effects (2).
Still, raw or cooked broccoli is an excellent source of vitamin C. Half a cup (78 grams) of cooked broccoli provides 84% of the Daily Reference Intake (RDI) – more than half of oranges can provide (3, 4).
summary: broccoli is rich in vitamins, minerals, and fiber. different cooking methods may affect the nutritional composition of vegetables, but whether cooked or raw, broccoli is a supplement to a healthy diet.
2. Contains powerful antioxidants, which have the effect of protecting the health
broccoli's antioxidant content may be one of its major boons for human health (5).
antioxidants are molecules that inhibit or neutralize cellular damage caused by free radicals. this reduces inflammation and overall health protection.
broccoli contains high levels of sulforaphane, a compound that converts into a powerful antioxidant called sulforaphane during digestion (6).
test-tube and animal studies have shown that sulforaphane may have multiple health benefits, including lowering blood sugar, cholesterol levels, oxidative stress, and the development of chronic diseases. however, more research is needed to understand its role in humans (7).
broccoli also contains measurable antioxidants lutein and zeaxanthin, which protect against oxidative stress and cell damage in the eye (8).
summary: broccoli contains a variety of powerful antioxidants that support healthy cells and tissues throughout the body.
3. Bioactive compounds may help reduce inflammation
broccoli contains a variety of bioactive compounds that have been shown to reduce inflammation in body tissues.
theoretically, multiple compounds work synergistically to support this effect, although some also appear to work alone (5).
Kaempferol is a flavonoid in broccoli that has shown strong anti-inflammatory properties in both animal and test-tube studies. （9, 10）
a small human study of smokers also showed that eating broccoli can significantly reduce inflammatory markers. （11）
while these results are promising, more research is needed to better understand how broccoli consumption affects inflammation in humans.
summary: broccoli contains a variety of bioactive compounds that have shown anti-inflammatory effects in animal and test-tube studies. however, more human research is needed.
4. It can prevent certain types of cancer
cruciferous vegetables, such as broccoli, contain a variety of bioactive compounds that can reduce cellular damage caused by certain chronic diseases. （12）。
multiple small studies have shown that eating cruciferous vegetables can prevent certain types of cancer, namely:
while these data are encouraging, they are not enough to make a definitive health claim about broccoli's role in cancer treatment or prevention.
ultimately, more human research is needed to determine the relationship between cruciferous vegetables and cancer prevention.
summary: multiple studies have shown that cruciferous vegetables, such as broccoli, may have a cancer prevention effect, but more research is needed.
5. Antioxidants and fiber help control Blood sugar
eating broccoli may help people with diabetes better control their blood sugar. although the exact mechanism is unclear, it may be related to the antioxidant content of broccoli. （19）
a human study showed that people with type 2 diabetes who consumed broccoli buds daily for a month had significantly reduced insulin resistance. （19）
interestingly, an animal study showed that in diabetic rats fed broccoli extract, in addition to reducing pancreatic cell damage, blood sugar was lowered. （20）。
broccoli is also a good source of fiber. some studies have shown that higher dietary fiber intake is associated with lower blood sugar and improved diabetes control. （21, 22）。
summary: eating broccoli can lower blood sugar and improve diabetes control. this may be related to its antioxidant and fiber content.
6. There are many ways to support heart health
several studies have shown that broccoli can support heart health in several ways.
it is well known that elevated levels of "bad" LDL cholesterol and triglycerides are major risk factors for heart disease. broccoli may play a role in improving these markers.
one study found that people who took broccoli pollen supplements had significantly lower levels of triglycerides and "bad" LDL cholesterol and elevated levels of "good" HDL cholesterol. （23）
some studies also support the idea that specific antioxidants in broccoli may reduce the overall risk of a heart attack. （7）
a study of mice fed broccoli buds showed that it had a potentially protective effect on cell death and oxidative stress in heart tissue after cardiac arrest. （24）
in addition, consuming more fiber-rich foods such as broccoli has been associated with a lower risk of heart disease. （25）。
summary: research suggests that broccoli may help reduce various heart disease risk factors and prevent heart tissue damage.
7. Promotes healthy digestion and reduces constipation
broccoli is rich in fiber and antioxidants – both of which support healthy intestinal function and digestive health.
gut regularity and a strong healthy bacterial community within the colon are two important components of digestive health. eating fiber and antioxidant-rich foods such as broccoli can play a role in maintaining healthy gut function (26, 27, 28).
a study of broccoli-eating mice found that colonic inflammation levels were reduced and gut bacteria also underwent favorable changes. （29）。
a recent human study showed that people who ate broccoli were more likely to have bowel movements than those in the control group. （30）。
while these results are promising, more human research is needed to better understand how broccoli affects digestive health.
summary: eating broccoli may contribute to gut regularity and healthy gut bacteria, but more research is needed.
8. May slow mental decline and support healthy brain function
some of the nutrients and bioactive compounds in broccoli may slow down mental decline and support healthy brain and nerve tissue function.
a study of 960 older adults showed that consuming one serving of a dark green vegetable, such as broccoli, a daily serving, may help fight the mental decline associated with aging. （31）
in addition, an animal study showed that mice treated with kaempferol, a compound in broccoli, had a reduced incidence of brain injury and reduced inflammation of nerve tissue after a stroke-like event. （32）
sulforaphane is another potent bioactive compound found in broccoli that has the potential to support brain function after reduced oxygenation of the brain.
in some studies, mice treated with sulforaphane showed significant brain tissue recovery and a reduction in neuroinflammation after brain damage or exposure to toxic substances. （33, 34, 35）
most current studies evaluating the effects of bioactive compounds found in broccoli on brain health are limited to animal studies. more research is needed to determine how these compounds support nerve function in humans.
summary: multiple animal studies have shown that specific bioactive compounds in broccoli may have a protective effect on brain tissue. however, more research is needed to establish this relationship in humans.
9. May help slow down the aging process
the aging process is largely attributed to oxidative stress and a reduction in metabolic function over a lifetime (36).
while aging is an inevitable natural process, diet quality is thought to be a major factor in determining gene expression and the development of age-related diseases. （37）
studies have shown that sulforaphane, a key bioactive compound in broccoli, may slow down the biochemical process of aging by increasing the expression of antioxidant genes. （37）
still, more human research is needed to determine the causal relationship between broccoli's dietary intake and its effect on the aging process.
summary: sulforaphane is a compound found in broccoli that may be able to slow down the aging process. more human research is needed to better understand this function.
10. VITAMIN C CONTENT SUPPORTS A HEALTHY IMMUNE SYSTEM
the human immune system is complex and requires a variety of nutrients to function properly.
VITAMIN C IS ARGUABLY THE MOST IMPORTANT NUTRIENT FOR IMMUNE FUNCTION – BROCCOLI IS RICH IN VITAMIN C.
Studies have shown that vitamin C plays a role in preventing and treating a variety of diseases. Consuming 100-200 mg of vitamin C per day appears to be sufficient to prevent certain infections (38).
Usually, vitamin C is associated with oranges or strawberries, but broccoli is definitely commendable — half a cup (78 grams) of cooked broccoli contains 84% (3) of this vitamin RDI.
Summary: Broccoli is an excellent source of vitamin C, a well-known nutrient that supports a healthy immune response.
11. May support dental and oral health
broccoli contains a variety of nutrients, some of which support oral health and prevent dental disease.
Broccoli is a good source of vitamin C and calcium, two nutrients associated with a lower risk of periodontal disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis. （39, 40）。
other studies have suggested that sulforaphane found in broccoli may reduce the risk of oral cancer. （41）。
some sources claim that eating raw broccoli can help manually remove plaque and whiten teeth. however, there is no rigorous scientific data to support this.
ultimately, more human research is needed to better understand the role of broccoli in maintaining oral health.
summary: some of the nutrients found in broccoli have been linked to a reduced risk of certain dental and oral diseases.
12. May promote healthy bones and joints
it is well known that many of the nutrients found in broccoli can support healthy bones and may prevent bone-related diseases.
Broccoli is a good source of vitamin K and calcium, two nutrients for maintaining strong, healthy bones (42, 43, 44).
It also contains phosphorus, zinc, and vitamins A and C, which are also necessary for bone health (45).
a test-tube study suggested that sulforaphane found in broccoli may help prevent osteoarthritis. however, more research is needed to draw any definitive conclusions about its role in humans. （46）。
Summary: Many of the nutrients in broccoli — including calcium, vitamin K, and phosphorus — are essential for maintaining bone health. In addition, early studies have shown that certain antioxidants in broccoli can prevent certain joint diseases.
13. Nutrients contribute to a healthy pregnancy
your body needs a variety of vitamins, minerals, and proteins during pregnancy to support both the baby and the mother.
BROCCOLI IS A GOOD SOURCE OF B VITAMINS, KNOWN AS B9, ALSO KNOWN AS FOLIC ACID.
folic acid is an essential nutrient for fetal brain and spinal cord development. regular consumption of folic acid-rich foods such as broccoli can help ensure healthy pregnancy outcomes.
in addition, some animal studies have shown that broccoli consumed by mothers may contribute to healthier cognitive development in newborns. （47, 48）。
more research is needed to better understand how broccoli and its bioactive compounds support healthier pregnancy outcomes.
summary: broccoli contains nutrients that are essential for certain aspects of fetal development. folic acid is particularly important in this regard. however, more research is needed to further investigate this topic.
14. Protects your skin from sun damage
Skin cancer is on the rise, in part due to damage to the ozone layer and increased exposure to ultraviolet (UV) light. （49）。
studies have shown that the bioactive compounds in broccoli can protect against damage from ultraviolet radiation, which can lead to skin cancer.
in some animal studies, treatment with broccoli extract significantly reduced tumor growth and prevalence in mice with UV radiation-induced skin cancer. （49, 50, 51）
similar results have been achieved in small human studies, revealing the significant protective effects of broccoli extract on skin damage and cancer development after sun exposure. （49）
ultimately, more research is needed to understand how broccoli and its bioactive ingredients protect skin from sun damage.
summary: small animal and human studies have shown that tumor growth is significantly reduced when broccoli extract is used as a protective therapy against ultraviolet radiation.
Conclusion:
broccoli is a nutrient-rich vegetable that can enhance your health in several ways, such as reducing inflammation, improving blood sugar control, boosting immunity, and promoting heart health.
however, keep in mind that good health does not come from any single food. broccoli is just one of many wholesome healthy foods.
including this nutrient-rich vegetable in your healthy and balanced diet can help you achieve your health goals more easily.