Wellness Nutrition Nutrition Basics 9 Health Benefits of Broccoli, According to a Nutritionist Broccoli offers disease-fighting nutrients that can decrease signs of aging, among other benefits. By Cynthia Sass, MPH, RD Cynthia Sass, MPH, RD Facebook Instagram Twitter Website Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA's Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. health's editorial guidelines Updated on December 2, 2022 Medically reviewed by Suzanne Fisher, MS Medically reviewed by Suzanne Fisher, MS Suzanne Fisher, RD, is the founding owner of Fisher Nutrition Systems. learn more Share Tweet Pin Email You know that broccoli is good for you. It's probably one of the top foods that come to mind when you think about healthy eating. But you may not be aware of just how beneficial this cruciferous vegetable is for your health, or the various (and delicious) ways you can incorporate it into meals, snacks, and yes, even drinks. Here's a summary of this superfood's perks, and easy ways to eat more of it every week. Healthy Beef and Broccoli Dish Recipe A Bounty of Nutrients One medium stalk of raw broccoli contains just 45 calories, 8 grams of carbohydrates, 0.5 grams of fat, and 4 grams of protein. Even so, broccoli is chock full of nutrients. One stalk provides 200% of the daily target for vitamin C, which helps your immune system and is needed for bone health. Broccoli also provides your body with: Vitamin CVitamin KFolic acidPotassiumCalciumMagnesiumSelenium Cauliflower Benefits: 7 Ways This Vegetable Helps Your Health High in Fiber One cup of broccoli provides about 2 grams of fiber, which supports digestive health, protects your heart by lowering cholesterol levels, and keeps you feeling full. And regularly consuming enough fiber helps support blood sugar and insulin regulation for steady, even energy. Keeps You Hydrated One cup of raw broccoli is about 70% water. You need water to keep the cells and organs in your body healthy. Staying hydrated also regulates the temperature of your body, provides lubrication for your joints, and prevents constipation by moving food through the digestive tract. In addition, fruits and vegetables that have a high fiber and water content which adds volume to your diet. Adding volume to your diet will boost feelings of fullness and that will lead to healthy weight management. May Help Prevent Cancer Broccoli is a member of the cruciferous veggie family, which also includes cauliflower, kale, Brussels sprouts, cabbage, and collard greens. Research found that this group of plants contains natural compounds linked to cancer prevention—thanks to their ability to neutralize carcinogens and prevent cancer cells from growing and spreading. Cruciferous veggies also support apoptosis, or the self-destruct sequence the body uses to kill off dysfunctional cells. Protects Your Heart Heart disease remains the leading cause of death in the United States. Research found that cruciferous vegetables, including broccoli, protect the heart by reducing the damage to arteries that leads to hardening, which is often a precursor to a heart attack or stroke. Enhances Brain Health Lutein and zeaxanthin are pigments that are found in broccoli. These pigments have many benefits, including ones related to brain health. These pigments have been linked to healthy brain and nervous tissue function, plus protection against age-related cognitive decline. Improves Bone Strength Broccoli contains several nutrients essential for bone formation and the prevention of bone density loss. These include: Vitamin KMagnesiumPhosphorusCalciumCopperIronZincVitamin CB vitamins These nutrients are known to work in synergy to promote bone mass and bone strength. Fights Inflammation In addition to helping to fend off premature aging, the anti-inflammatory power of broccoli is tied to a reduced risk of chronic diseases. A study found that a higher intake of cruciferous veggies helped lower levels of pro-inflammatory markers circulating in the blood. Chronic inflammation is tied to a number of diseases, including cancer and heart disease. Health Benefits of Celery Antioxidant Protection Naturally occurring compounds in broccoli also act like detoxifiers, meaning they help to deactivate potentially damaging chemicals or shuttle them out of the body more quickly. Protective antioxidant compounds have been shown to counter skin damage caused by UV radiation. According to a 2022 review in the journal Nutrients, the vegetables's lutein and zeaxanthin pigments protect the retina and eye lens, and both have been shown to reduce the risk of macular degeneration and cataracts, two common eye disorders. How To Eat More Broccoli Enjoy raw broccoli by dipping it in hummus, seasoned tahini, or guacamole. Or finely chop or shred it and add it to garden salads or slaw. To retain the most nutrients in cooked broccoli, steam it—a method that preserves the most vitamin C. Then drizzle with dairy-free extra virgin olive oil-based pesto, olive tapenade, or a savory nut butter sauce. You can also lightly saute broccoli in extra virgin olive oil, oven roast it in avocado oil, and add it to any number of dishes, including stir fry, soups, stews, frittata, fajitas, and more. Blend raw or frozen broccoli into smoothies, add finely chopped or pureed broccoli into baked goods, homemade pesto, and other sauces. Or if you're feeling adventurous, try mixing powdered broccoli with ground coffee to make broccoli coffee. A Quick Review Broccoli provides benefits related to your brain, heart, bone, and overall health. However you incorporate it, eating more of this wonder veg is a smart way to upgrade your nutrient intake and help safeguard your health. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 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