Broccoli Health Benefits And Nutritional Values


Broccoli health benefits and nutritional values includes reducing cholesterol level, supporting eye health, boosting detoxification of toxins in the body system, boosting immune resistance, treating constipation, controlling blood pressure, it also work as a facilitator for healthy pregnancy, promoting bone health, safeguarding your stomach, reducing progression of arthritis, improving respiratory health, boosting libido and preventing cancer.

What Is Broccoli?

Broccoli is an edible green plant in the cabbage family whose large flowering head is eaten as a vegetable. The word broccoli comes from the Italian plural of broccolo, which means “the flowering crest of a cabbage”, and is the diminutive form of brocco, meaning “small nail” or “sprout”. Broccoli is often boiled or steamed but may be eaten raw.

Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. Broccoli has large flower heads, usually green in color, arranged in a tree-like structure branching out from a thick, edible stalk. Broccoli health benefits and nutritional values are very essential our general healthy living, this plant is a health wonder plant possessing many nutritional values that has given many a health face-lift.

Join me as we explore Broccoli Health Benefits And Nutritional Values.

Vitamins In Broccoli.

Broccoli is a source of many vitamins as you’re going to see from the list below.

Vitamin A:

Broccoli contains beta-carotene, a provitamin A carotenoid that the body converts to retinol, a bioavailable form of vitamin A. The body converts beta-carotene into retinol more easily than it does other forms of vitamin A found in plants, Vitamin A plays a vital role in healthy vision, cellular division and differentiation, immune function, bone growth and fertility–just 1/2 cup of raw broccoli contains 20 percent of the recommended daily allowance, or RDA, of Vitamin A.

Vitamin B9:

Vitamin B9, also known as folate, folacin and folic acid, is a water-soluble B-complex vitamin essential to healthy fetal growth. If pregnant women don’t consume enough vitamin B9, fetuses are at risk for catastrophic birth defects, including anencephaly, a condition where a large portion of the brain doesn’t develop. Fetuses with the condition are either stillborn or die shortly after death. Vitamin B9 also helps red blood cell formation, protein metabolism and cell growth and division. You can get 10 percent of your RDA of vitamin B9 from just 1/2 cup of cooked broccoli.

Vitamin  C:

Vitamin C is a water-soluble antioxidant that helps protect the body from cellular damage caused by free radicals, according to the National Institutes of Health Office of Dietary Supplements. Vitamin C is also integral to the production of collagen, the absorption of iron and healthy immune function. Eating 1/2 cup of raw broccoli supplies 60 percent of the RDA of vitamin C.

Vitamin K:

Because the human body is able to synthesize vitamin K, there is usually less nutritional emphasis put on it than on other vitamins, but it is essential to bone and tissue health and normal blood clotting. There is no set RDA for vitamin K, but green vegetables, including broccoli, and dark berries are rich sources of the vitamin.

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Broccoli Health Benefits.

Broccoli health benefits are enormous but here’re the important benefits listed below.

Cancer is prevention is a broccoli thing; Probably the most publicized health benefit of broccoli is its possible ability to help prevent cancer. “Broccoli is a cruciferous vegetable, and all vegetables in this group may be protective against some stomach and intestinal cancers.

Aids in Digestion:

The fiber content in broccoli is amazing for keeping your digestion regulated. Along with kaempferol, it also keeps the stomach lining healthy and helps maintain healthy bacteria levels in the intestines.

Boost Libido:

Broccoli is well known in bodybuilding circles for its ability to inhibit estrogen production, and promote excess estrogen removal by the body. This is mainly thanks to two compounds, di-indolylmethane, and indole-3-carbinol, which have anti-aromatase actions and breaks down potent estrogen into weaker forms. This helps to build muscle more efficiently, and also enhances sex drive as a pleasant bonus.

Liver Health:

Broccoli can keep your liver functioning at its optimal level. Non-alcoholic fatty liver disease (NAFLD) is linked to excess fat and can lead to liver cancer and cirrhosis. By adding this cruciferous vegetable to your diet, you can drive away the possibilities of liver-affecting conditions.

Detoxification Of Waste:

Toxins are implicated in a range of adverse health conditions, including arthritis, cancer and even skin conditions. Luckily, broccoli contains many detoxification boosters, such as vitamin C, polyphenols, and Sulphur which is involved in phase-specific detoxification. Broccoli consumption can also promote breakdown of toxins into less harmful metabolites, which are water soluble and easily excreted in urine.

Broccoli Treats Constipation:

Broccoli contains a high amount of fiber, which helps to keep food and waste moving through the digestive tract. This fiber especially helps in the colon, where it adds bulk and stimulates the desire to poop. This also minimizes the time waste spends in contact with healthy cells, reducing the likelihood of cancerous changes occurring. A single cup of broccoli supplies almost 10% of your recommended daily intake of fiber.

Broccoli helps to lower cholesterol level because of the soluble fiber in the vegetable which binds the cholesterol in the blood. This binding makes the cholesterol easier to excrete, and consequently lessens cholesterol levels in the body.

In addition to reducing cholesterol, broccoli can aid in heart health by helping to keep blood vessels strong. The sulforaphane in broccoli is also an anti-inflammatory and may be able to prevent or reverse damage to blood vessel linings caused by chronic blood sugar problems. And the vegetable’s B-complex vitamins can help regulate or reduce excessive homocysteine, according to the Harvard University School of Public Health. Excess homocysteine, an amino acid that builds up after a person eats red meat, increases the risk of coronary artery disease.

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Broccoli is a great anti-inflammatory and may slow down the damage to joints associated with osteoarthritis. A 2013 study at the University of East Anglia shows that broccoli’s sulforaphane may help people suffering from arthritis because this nutritional compound “blocks the enzymes that cause joint destruction by stopping a key molecule known to cause inflammation.

Broccoli’s isothiocyanates and omega-3 fatty acids also help to regulate inflammation. Furthermore, a 2010 study published in the journal Inflammation Researcher suggested that the flavonoid kaempferol lessens the impact of allergens, especially in the intestinal tract, which can reduce chronic inflammation.

Antiaging Properties:

Broccoli combats the aging process with the help of a compound called nicotinamide mononucleotide (NMN) present in it. NMN promotes the production of a compound which triggers metabolism and hence prevents genetic changes that lead to premature aging. Antioxidants like vitamin A, vitamin C, and collagen also play a key role in delaying aging.

Controls Diabetes:

The extract of broccoli, even the raw vegetable, can be used to control blood glucose levels. Sulforaphane and kaempferol in this cruciferous food have the ability to lower blood sugar levels in diabetics, thereby helping control it.

Improves Metabolism:

Nutrients such as fiber, vitamin C, vitamin D, vitamin K, folate, and vitamin A in broccoli assist in boosting the body metabolism. Fiber, especially, shows a TEF (thermic effect of food) and increases your metabolic rate after eating.

Control Blood Pressure:

Broccoli helps to keep blood pressure in a normal range via multiple mechanisms, such as helping reduce cholesterol, but also by keeping blood vessels in good shape. For example, the presence of potassium assists in dilation of blood vessels, helping blood flow and reducing vascular tension. moreover, potassium is needed to regulate sodium and water balance, ensuring that blood volume does not increase much more than needed as a result of sodium’s water retentive properties.

Boosts Brain Health:

Rich in vitamin K and choline, broccoli helps boost cognition and memory. In addition to this, sulforaphane in it also aids in preventing the onset of Alzheimer’s and many neurodegenerative diseases.

Hair Care

Nutrients like vitamin A and vitamin C, found in broccoli, are great for keeping your hair shiny, thick, and healthy. These vitamins also counter dry hair by regulating sebum production on the scalp to naturally moisturize hair. This leads to less brittle and fragile hair and reduces hair loss. Aside from that, including broccoli in your diet also gives you lustrous hair.

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Bone Health:

Bone is a living tissue that requires nutrition for optimal health and function. The most important and well known of these nutrients is calcium, which broccoli contains in modest amounts. Broccoli also contains magnesium and zinc, which play a role in proper mineralization of bone tissue as well. Last but not least, is the generous amount of Vitamin K, which can be considered as the determining factor in proper bone mineralization.

Treats Anemia:

Broccoli is rich in iron and protein and hence, forms an excellent remedy against anemia. Copper is also another essential mineral in the production of red blood cells, along with iron. So include this green vegetable in your diet and prevent anemia.

Broccoli Nutritional Values.

A 100 gram serving of raw broccoli provides 34 kcal and is an excellent source (20% or higher of the Daily Nutritional Values, DNV) of vitamin C and vitamin K. Raw broccoli also contains moderate amounts (10–19% DV) of several B vitamins and the dietary mineral manganese, whereas other essential nutrients are in low content. Broccoli has low content of carbohydrates, protein, fat, and dietary fiber. Broccoli also contains the carotenoid compounds lutein and zeaxanthin.

Boiling broccoli reduces the levels of sulforaphane, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 77% after thirty minutes. However, other preparation methods such as steaming, microwaving, and stir frying had no significant effect on the compounds.

See the table below for an in depth analysis of the nutritional values of Broccoli (Brassica oleracea var. italica).

Nutritional profile, fresh, raw, per 100 g.

(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 34 Kcal 1.5%
Carbohydrates 6.64 g 5%
Protein 2.82 g 5%
Total Fat 0.37 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 2.60 g 7%
Folates 63 µg 16%
Niacin 0.639 mg 4%
Pantothenic acid 0.573 mg 12%
Pyridoxine 0.175 mg 13%
Riboflavin 0.117 mg 9%
Thiamin 0.071 mg 6%
Vitamin A 623 IU 21%
Vitamin C 89.2 mg 149%
Vitamin E 0.17 mg 1.5%
Vitamin K 101.6 μg 85%
Sodium 33 mg 2%
Potassium 316 mg 7%
Calcium 47 mg 5%
Copper 0.049 mg 5.5%
Iron 0.73 mg 9%
Magnesium 21 mg 5%
Manganese 0.210 mg 9%
Selenium 2.5 µg 5%
Zinc 0.41 mg 4%
Carotene-β 361 µg
Crypto-xanthin-β 1 µg
Lutein-zeaxanthin 1403 µg


Broccoli health benefits and nutritional values as outlined above should be able to clearify to you the health benefitial statstics. All of the nutrients and vitamins in broccoli are extreemly needed in our required Daily Nutritional Values (DNV). Nevertheless, consult your health officer in health issues before any medical application.

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