10 Super Health Benefits of Broccoli, According to a Dietitian

Broccoli is a staple ingredient in multiple recipes. As a registered dietitian, I regularly reach for broccoli to add as a side dish or to mix it into my pasta, curries, or chicken recipes. Not only is it quick and easy to cook, broccoli is packed with essential vitamins, minerals, and antioxidants that lend themselves to numerous health benefits.

Let’s dive into the impact broccoli could have on your health and why you may want to try a broccoli-dense greens powder like Live it Up Super Greens. I’ll also share the nutritional facts, potential side effects, and convenient ways to add this superfood to your diet.

A glimpse into broccoli’s top benefits:

1. Supports digestive health
2. Aids immune response
3. May support eye health
4. Can assist with inflammation
5. May aid with weight management efforts
6. Supports healthy and glowing skin
7. May support hormone balance
8. May impact bone health
9. Influences oral health
10. Can support cognitive function

Top 10 Potential Broccoli Benefits

Research suggests that regular inclusion of this vegetable in your diet may provide the following benefits:

1. Supports Digestive Health

Eating broccoli is a safe and effective way to maintain good gut health. A study by Penn State uncovered that broccoli contains aryl hydrocarbon receptor ligands, a compound essential to the proper functioning of the intestinal lining. Intestinal cells that work well control the entry of water and nutrients and can act as a barrier against harmful chemicals.

Another study revealed that eating broccoli fosters healthy and balanced gut flora. Broccoli's high fiber content not only supports regular bowel movements but also acts as fuel for healthy gut bacteria. When these bacteria feed on the fiber, they produce beneficial compounds known as short-chain fatty acids (SCFAs). These SCFAs act like super agents for the cells lining your gut. They not only keep pathogens away but may also increase mineral absorption.

2. Aids Immune Response

Medical research has long linked vitamin C to overall immune system health and well-being. While most people associate vitamin C with oranges, strawberries, and grapefruit, did you know that just half a cup of cooked broccoli provides almost 84% of the recommended intake?

Vitamin C, because of its antioxidant properties, supports cell growth and the body's defense mechanisms. A recent study demonstrated that vitamin C may help the production of lymphocytes and phagocytes, cells crucial for fighting infections. Some studies have also shown that the vitamin can aid wound healing and iron absorption. 

Broccoli's antibacterial compounds like glucosinolates and isothiocyanates are known to hinder bacterial growth and can support your overall immune response. And let's not overlook broccoli's vitamin E content, which supports the body's healing processes. 

3. May Support Eye Health

Broccoli is a valuable addition to a healthy diet that aims for optimal eye health due to its high vitamin A levels and antioxidants like lutein and zeaxanthin. Studies show that both lutein and zeaxanthin belong to a family of carotenoids that may help with retinal oxidation and age-related eye degeneration.

Low selenium levels have been associated with poor eye health and age-related eye conditions. One cup of raw broccoli contains 2.28 mcg of selenium, almost 3% of the daily recommended intake, suggesting that adding broccoli to your diet may help maintain good vision.

4. Can Assist with Inflammation

Clinical studies have demonstrated a correlation between increasing one's intake of cruciferous vegetables and witnessing a marked reduction in inflammatory markers, such as C-reactive protein (CRP) and interleukin-6 (IL-6). As mentioned earlier, broccoli is a key source of glucosinolates, especially glucoraphanin. When you chew broccoli, the glucosinolates produce beneficial compounds such as sulforaphane. Sulforaphanes are known to block NF-κB, a protein complex that acts as a trigger switch for inflammation.

Broccoli also contains quercetin, a flavonoid regarded for its anti-inflammatory properties. Quercetin activates antioxidant pathways—aka "your defense system"—thereby supporting your body's inflammatory response against cellular damage. 

5. May Aid Weight Management Efforts

Like other cruciferous vegetables, broccoli is low in calories and high in fiber and water (92% water), so you can have a good amount without going overboard. Water and fiber provide a feeling of fullness, aiding digestion and metabolism (through its glucoraphanin content and nutrient absorption).

Broccoli also contains carotenoids, such as lutein and beta-carotene, which are considered to be some of the most bioactive compounds in our food. They may influence metabolic functions and thereby support any larger weight loss efforts. b

6. Supports Healthy and Glowing Skin

The vitamin C in broccoli also lends itself to supporting skin health by influencing collagen formation. According to a study, vitamin C supplements increased collagen synthesis and production of elastin, the structural framework associated with skin firmness and smoothness. The presence of sulforaphane, lutein, kaempferol, and quercetin may also contribute to healthy skin by protecting the skin cells from oxidative damage caused by UV rays. 

7. May Support Hormone Balance

Many studies suggest a correlation between broccoli and the production and breakdown of estrogen due to its high content of plant compounds like indole-3-carbinol (I3C) and sulforaphane. These two components can help the liver manage excess estrogen, contributing to better hormonal balance. 

Broccoli also has phytoestrogen, a plant-based compound that mimics the role of estrogen in the body. This may help with symptoms associated with declining estrogen, such as fatigue, hot flashes, mood swings, skin problems like acne and dry skin, and joint pain. 

8. May Impact Bone Health

Broccoli is an excellent source of calcium, a superstar mineral for maintaining strong bones and joints. Modern research also suggests that calcium from the brassica family of plants, like broccoli and Brussels sprouts, tends to be better absorbed and utilized by the body due to the presence of other minerals and bioactive compounds within these vegetables.

The presence of vitamin C also supports overall bone health. Not only is vitamin C required for collagen production, an important structural component of bone and joint health, it's also a highly effective antioxidant that may protect cells from harmful free radicals.

Eating just a single serving of broccoli can help you meet the DV for vitamin K, a vitamin known to play a key role in the formation of bone tissue. Vitamin K also aids calcium absorption. Broccoli also contains meaningful amounts of magnesium (5% of DV) and zinc (3% of DV), both of which contribute to bone strength and recovery.

9. Influences Oral Health

Broccoli can support oral health due to its high vitamin C and calcium content. These nutrients work together to aid tooth and gum strength.

Eating broccoli raw may also keep plaque buildup at bay. Antioxidant enzymes such as kaempferol and sulforaphane are known for their role in fighting tartar and plaque. A recent study demonstrated sulforaphane’s effectiveness against Streptococcus mutans, a kind of oral bacteria. Kaempferol is recognized for both its anti-inflammatory and antibacterial properties. There’s also iron, which serves as a barrier around your teeth, safeguarding the enamel.

10. Can Support Cognitive Function

Broccoli, along with other green leafy vegetables, is a great source of brain-healthy nutrients, like vitamin K, lutein, folate, and beta-carotene. Furthermore, sulforaphane and kaempferol have been shown to impact memory, mental sharpness, and general neurological processes.

Our brain is also susceptible to oxidative stress, and sulforaphane has been associated with aiding your body's response to this form of stress. In fact, a study on rodents highlighted sulforaphane’s ability to influence the production of glutathione, one of the most important antioxidants in the brain that can neutralize free radicals and combat oxidative stress.

Possible Side Effects

For most people, consuming broccoli as part of a balanced diet should pose no issues, but there are a few rare side effects to be aware of.

• Broccoli may cause digestive distress like bloating and gas because of its high fiber composition and presence of FODMAPs, which are difficult-to-digest carbohydrates. The side effects can be severe for anyone suffering from gastrointestinal conditions.
• Broccoli is known to contain goitrogens, which can interfere with the proper functioning of the thyroid gland.
• While this superfood is a great source of vitamin K, it's important to understand that high doses may lead to blood clot formation and can adversely interact with blood thinners. 

It's best to speak to your physician if you’re concerned about any of these possible symptoms before increasing your broccoli intake.

Broccoli Nutrition Facts

Broccoli, part of the cabbage family, is a nutrient-dense vegetable brimming with potent antioxidants, vitamins, and minerals. If you consume a cup or approximately 90 g of raw broccoli, you get:

• Calories: 30
• Carbs: 6 g
• Protein: 2.5-3 g
• Fats: 0.3 g
• Fiber: 2.6 g
• Vitamins:
  • Vitamin C (88 mg) 90% DV
  • Vitamin K (126.5 mcg) 105% DV
  • Vitamin A (1210 mcg) 134% DV
• Minerals
  • Potassium (286 mg) 6% DV
  • Calcium (42 mg) 3% DV
  • Sodium (24 mg) 1% DV
  • Zinc (.37 mg) 3% DV
  • Iron (0.8 mg) 4% DV
  • Phosphorus (60 mg) 5% DV
• Antioxidants: Sulforaphane, lutein, and zeaxanthin

How to Use Broccoli

What I love about broccoli is that it's a versatile vegetable that can be easily incorporated into your diet, allowing you to enjoy its multiple health benefits—the possibilities are endless.

The taste does change with how you cook and consume it. If you enjoy a crunchy texture, you can opt to have raw broccoli, which has an earthy, slightly bitter taste. Steamed, roasted, sautéed, or steamed broccoli florets have a sweeter flavor profile.

Here are some of my favorite ways to cook and consume broccoli to improve your overall well-being. 

• Have roasted, air-fried, or steamed broccoli florets as a nutritious side dish.  
• Top off your salad with sautéed or fresh broccoli or broccoli sprouts.
• Have it as a stand-alone soup or as part of a mixed vegetable soup.
• Add broccoli to any pasta, rice, or baked dish.
• Add broccoli to your breakfast frittata, omelet, or quiche.
• Whip up a quick stir-fry, which allows the broccoli to absorb some of the complex sauce flavors.
• Consume it raw with a hummus or vegetable dip.
• Create a broccoli pesto sauce by blending it with garlic, olive oil, and nuts like almonds or pistachios.
• Make a greens juice alongside other vegetables like spinach and kale.
• Incorporate a greens powder, like Live it Up Super Greens, to meet your nutritional needs.

Consider Trying Broccoli Rich-Live it Up Super Greens