Ingredient Deep-Dive: Broccoli

There’s a reason why our parents told us to “eat more broccoli” when we were younger. Broccoli is considered a health-boosting superfood, packed with vitamins, minerals, fiber, and antioxidants that make its inclusion in any diet essential. Read more about the benefits of these mighty “tiny trees”!

Facts about broccoli

Broccoli belongs to the Brassica genus of plants (specifically the B. oleracea species), which is also known as the cabbage family. Its closest relatives also include Brussels sprouts, cauliflower, chard, and watercress. Much of the plants in this genus are known for their strong flavors, which pair well with meats and other vegetables.

What makes broccoli stand out from the pack is how incredibly versatile it is. You can use it in many different dishes: tossed in stir-fries, chopped in salads, roasted with potatoes, and even just topped with melted cheese! There’s really no wrong way to eat it, as there are so many benefits to eating broccoli.

Quick nutrition facts

According to the US Department of Agriculture, 1 cup of chopped raw broccoli contains:

• Calories: 31
• Carbohydrates: 6 grams
• Cholesterol: 0 milligrams
• Fat: 0.3 grams
• Fiber: 2.4 grams
• Protein: 2.6 grams
• Sodium: 30 milligrams
• Sugar: 1.6 grams

Broccoli is also full of vitamins (specifically A, B9, C, and K), iron, calcium, potassium, zinc, and magnesium. That’s what makes it a health-boosting vegetable!

Benefits of broccoli

Add broccoli to your diet and boost your health with these 5 benefits:

1. Contains nutrients to regulate blood sugar

Eating broccoli may help lower blood sugar in people with Type 2 diabetes, with one study showing a significant decrease in insulin resistance when participants consumed broccoli daily once a month. Broccoli is also a good source of fiber and a high intake of fiber has been linked to lower blood sugar as well.

2. May help with heart health

Several studies suggest that broccoli may help support heart health in many ways. High levels of triglycerides (a type of fat) and LDL (“bad”) cholesterol increase the risk of heart disease, but research shows that eating broccoli can lower those levels. Broccoli can also reduce calcium buildup in blood vessels, further decreasing the possibility of having a heart attack or stroke.

3. Improves digestion and helps reduce constipation

Because broccoli is rich in fiber and antioxidants, it may play a role in supporting bowel regularity and healthy gut function. However, more research is still needed to better understand how broccoli affects digestive health.

4. May reduce risk of cancer

Several studies have shown that eating broccoli and other cruciferous vegetables may protect against certain cancers because of various bioactive compounds that can reduce cell damage. Other ways it may help include:

• Removing harmful effects of certain substances that promote cancer cell growth
• Stopping the growth and spread of cancer cells
• Providing antioxidants to prevent cell damage that can lead to cancer

These anti-cancer molecules don’t survive cooking or freezing, so raw broccoli is best to get the full benefits.

5. Contains Vitamin C for a healthy immune system

Vitamin C is well-known as an immune-boosting nutrient and broccoli is packed with it. It helps reduce the likelihood of getting infections and its antioxidant effects help your body keep free radicals (unstable molecules that can damage cells) under control.

And contrary to popular opinion, broccoli also contains more Vitamin C than oranges! 1 cup of the green vegetable equals an astonishing 81 milligrams of Vitamin C (versus only 70mg in 1 orange), which is 90% of the daily US recommended dietary allowance for adults.

Best way to eat broccoli

To get the most benefits, it’s recommended to eat raw broccoli. Broccoli when frozen, by contrast, loses some of its vitamin content, but is still very healthy compared to not eating broccoli.

So what are you waiting for? Start adding broccoli to your diet today and supercharge your health! If you’re looking for a broccoli-inspired recipe to start but aren’t sure if you’ll like the raw, bitter taste, try blanching it! Just boil a pot of salted water over high heat, add in the broccoli and cook for 3 minutes, and then plunge into an ice bath before serving.

The bottom line

Broccoli is a nutrient- and antioxidant-rich vegetable that can enhance your health in several ways, such as regulating blood sugar, boosting immunity, and lowering the risk of heart disease. Including them as part of a healthy, balanced diet may help you achieve your health goals more easily!

Print