Top 14 Health Benefits of Broccoli
Broccoli contains many vitamins, minerals, fiber, and antioxidants. Broccoli's benefits include helping reduce inflammation, stabilizing blood sugar, and strengthening the immune system.
Broccoli is a green vegetable that vaguely resembles a miniature tree. It belongs to the plant species known as Brassica oleracea.
It's closely related to cabbage, Brussels sprouts, kale, and cauliflower — all edible plants collectively referred to as cruciferous vegetables.
There are three main varieties of broccoli:
Calabrese broccoli
Sprouting broccoli
Purple cauliflower — despite its name, a type of broccoli
Here are the top 14 health benefits of broccoli.
Packed with vitamins, minerals, and bioactive compounds
One of broccoli's most significant advantages is its nutrient content. It's loaded with a wide array of vitamins, minerals, fiber, and other bioactive compounds.
One cup (91 grams) of raw broccoli packs:
Carbs: 6 grams
Protein: 2.6 grams
Fat: 0.3 grams
Fiber: 2.4 grams
Vitamin C: 90% of the Daily Value (DV)
Vitamin A: 3% of the DV
Vitamin K: 77% of the DV
Vitamin B9 (Folate): 14% of the DV
Potassium: 6% of the DV
Phosphorus: 5% of the DV
Selenium: 4% of the DV
Broccoli can be eaten cooked or raw — both are perfectly healthy, but provide different nutrient profiles.
Different cooking methods, such as boiling, microwaving, stir-frying, and steaming, alter the vegetable's nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar. Steaming appears to have the fewest adverse effects.
Still, raw or cooked, broccoli is an excellent source of vitamin C. Just half a cup (78 grams) of cooked broccoli provides 56% of the DV — more than one-half of an orange can offer.
Contains potent antioxidants that offer health-protective effects
The antioxidant content of broccoli may be one of its main boons for human health.
Antioxidants are molecules that inhibit or neutralize cell damage caused by free radicals. This can reduce inflammation and have an overall health-protective effect.
Broccoli has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion.
Test-tube and animal studies indicate that sulforaphane may offer multiple health benefits, including reduced blood sugar, cholesterol levels, oxidative stress, and chronic disease development. However, more research is needed to understand its role in humans.
Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes.
Bioactive compounds may contribute to reduced inflammation
Broccoli contains various bioactive compounds that have been shown to reduce inflammation in your body's tissues.
It's theorized that multiple compounds work synergistically to support this effect, though some seem to work individually as well.
Kaempferol, a flavonoid in broccoli, demonstrates strong anti-inflammatory capacity in both animal and test-tube studies.
A small human study of tobacco smokers also revealed that eating broccoli led to a significant reduction in markers of inflammation.
While these results are promising, more research is needed to better understand how broccoli consumption affects inflammation in humans.
May protect against certain types of cancer
Cruciferous vegetables, such as broccoli, contain various bioactive compounds that may reduce cell damage caused by certain chronic diseases.
Multiple small studies have shown that eating cruciferous vegetables may protect against certain types of cancer, namely:
Breast
Prostate
Gastric/stomach
Colorectal
Renal/kidney
Bladder
Though this data is encouraging, it isn't strong enough to make definitive health claims regarding broccoli's role in cancer treatment or prevention.
Ultimately, more human research is needed to determine the relationship between cruciferous vegetables and cancer prevention.
Antioxidants and fiber may aid blood sugar regulation
Eating broccoli may support better blood sugar regulation in people with diabetes. Although the exact mechanism is unknown, it may be related to broccoli's antioxidant content.
One human study showed significantly decreased insulin resistance in people with type 2 diabetes who consumed broccoli sprouts daily for one month.
Interestingly, an animal study revealed decreased blood sugar and reduced pancreatic cell damage in diabetic rats fed broccoli extract.
Broccoli is also a good source of fiber. Some research indicates that higher dietary fiber intake is associated with lower blood sugar and improved diabetic control.
May support heart health in a variety of ways
Several studies indicate that broccoli may support heart health in a variety of ways.
Elevated 'bad' LDL cholesterol and triglyceride levels are known to be significant risk factors for heart disease. Broccoli may play a role in improving these markers.
One older study noticed significantly reduced triglycerides and 'bad' LDL cholesterol levels, as well as increased 'good' HDL cholesterol levels, in people who were treated with a powdered broccoli sprout supplement.
Some older research also supports the notion that specific antioxidants in broccoli may reduce your overall risk of a heart attack.
A 2017 review of studies found broccoli to be among the vegetables that reduce the risk of cardiovascular disease, but the results were not always consistent, and more research is needed.
A study in mice that were fed broccoli sprouts observed several potentially protective effects, including increased longevity, improved glucose tolerance, and reduced blood pressure.
Additionally, a higher intake of fiber-rich foods like broccoli is associated with a reduced risk of heart disease.
Promotes healthy digestion and reduces constipation
Broccoli is rich in fiber and antioxidants, which may support healthy bowel function and digestive health.
Bowel regularity and a strong community of healthy bacteria within your colon are two vital components of digestive health. Eating fiber- and antioxidant-rich foods like broccoli may play a role in maintaining healthy gut function.
A study in mice on a broccoli diet found reduced levels of inflammation in the colon and favorable changes in gut bacteria.
A recent study of healthy participants on a broccoli diet over two 18-day periods found positive changes in their gut microbiome, with a 9% reduction in firmicutes ('bad' bacteria) and a 10% increase in bacteroidetes ('good bacteria'). However, the researchers note that further studies are needed.
A 2017 human study indicated that people who ate broccoli could defecate more easily than individuals in the control group.
Though these results are promising, more human research is needed to better understand how broccoli affects digestive health.
May slow mental decline and support healthy brain function
Some of broccoli's nutrients and bioactive compounds may slow mental decline and support healthy brain and nervous tissue function.
A study of 960 older adults revealed that one serving per day of dark green vegetables, such as broccoli, may help resist the mental decline associated with aging.
A review of studies found that kaempferol, a compound in broccoli, protects the brain against neurodegenerative diseases.
Additionally, an animal study showed that mice treated with kaempferol had a lowered incidence of brain injury and reduced inflammation of neural tissue following a stroke-like event.
Sulforaphane is another potent bioactive compound present in broccoli. It has been shown to support brain function after an event of reduced oxygenation to the brain.
In some studies, mice treated with sulforaphane showed significant brain tissue recovery and reduced neural inflammation following brain injury or toxic exposure.
Most current research evaluating the effect of bioactive compounds found in broccoli on brain health is restricted to animal studies. More research is needed to determine how these compounds support human neurological function.
May help slow the aging process
The aging process is largely attributed to oxidative stress and reduced metabolic function over your lifespan.
Though aging is an unavoidable natural process, diet quality is considered a major player in determining genetic expression and the development of age-related diseases.
Research shows that sulforaphane, a key bioactive compound in broccoli, may have the capacity to slow the biochemical process of aging by increasing the expression of antioxidant genes.
Still, more human research is needed to determine a cause-and-effect relationship between dietary intake of broccoli and its effect on the aging process.
Vitamin C content supports a healthy immune system
The human immune system is complex and requires a multitude of nutrients to function correctly.
Vitamin C is arguably the most essential nutrient for immune function, and broccoli is loaded with it.
Research indicates that vitamin C plays a role in preventing and treating various illnesses. A daily intake of 100–200 mg of vitamin C seems sufficient to prevent certain infections.
Typically, vitamin C is associated with oranges or strawberries, but broccoli definitely deserves credit — a half-cup (78-gram) serving of cooked broccoli boasts 56% of the DV for this vitamin.
May support dental and oral health
Broccoli contains a wide array of nutrients, some of which are known to support oral health and prevent dental diseases.
Broccoli is a good source of vitamin C and calcium, two nutrients associated with a decreased risk of periodontal disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis.
Additional research indicates that the sulforaphane found in broccoli may reduce your risk of oral cancers.
Some sources claim that eating raw broccoli can help manually remove plaque and whiten your teeth. However, no rigorous scientific data exists to support this.
Ultimately, more human research is needed to better understand broccoli's role in maintaining a healthy mouth.
May promote healthy bones and joints
Many of the nutrients found in broccoli are known to support healthy bones and may prevent bone-related disorders.
Broccoli is a good source of vitamin K and calcium, two vital nutrients for maintaining strong, healthy bones.
It also contains phosphorus, zinc, and vitamins A and C, which are necessary for healthy bones.
A 2021 study indicates that the sulforaphane found in broccoli may help prevent degenerative bone disorders like osteoarthritis and osteoporosis by inhibiting osteoclasts, the cells that break down bone mass.
Nutrient content may support a healthy pregnancy
Your body requires a multitude of vitamins, minerals, and protein during pregnancy to support both baby and mother.
Broccoli is a good source of B vitamins, including B9, also known as folate.
Folate is an essential nutrient for the development of the fetal brain and spinal cord. Regular consumption of folate-rich foods like broccoli can help ensure healthy pregnancy outcomes.
Additionally, some animal studies indicate that eating broccoli during pregnancy may support healthier cognitive development of the newborn.
More research is needed to understand how broccoli and its bioactive compounds may support healthier pregnancy outcomes.
May protect your skin from sun damage
Skin cancer is on the rise due in part to a damaged ozone layer and increased exposure to ultraviolet (UV) rays.
Research indicates that broccoli's bioactive compounds may protect against UV radiation damage, which can lead to skin cancer.
In some animal studies, treatment with broccoli extract resulted in significantly reduced tumor growth and prevalence in mice with UV radiation-induced skin cancer.
Small human studies have achieved similar results, revealing a significant protective effect of broccoli extract against skin damage and cancer development after sun exposure.
Ultimately, more research is needed to understand how broccoli and its bioactive components may protect skin from sun damage.
The bottom line
Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways, such as reducing inflammation, improving blood sugar management, boosting immunity, and promoting heart health.
However, remember that good health doesn't come from any single food. Broccoli is merely one of numerous healthy foods that can contribute to optimal health.
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