Broccoli, a member of the cruciferous family alongside cabbage, kale, cauliflower, and Brussels sprouts, offers health benefits whether consumed raw or cooked.

Raw broccoli consists of approximately 90% water, 7% carbohydrates, and 3% protein. It contains almost no fat and is low in calories, with about 35 calories per 90 g serving. This vegetable also supplies several important nutrients:

Protein: 2,3 g

Carbohydrate: 5,6 g

Fiber: 2,2 g

Fat: 0,3 g

Vitamin C: 91% of daily value (DV)

Vitamin K: 77% DV

Folate (B9): 15% DV

It also provides small amounts of potassium, magnesium, iron, and calcium, alongside beneficial plant compounds like sulforaphane, indole-3-carbinol, carotenoids, kaempferol, and quercetin.

Health benefits

Cruciferous vegetables, including broccoli, contain numerous sulfur compounds responsible for their distinctive pungent flavor. These bioactive compounds offer various health benefits.

Cancer prevention

Cancer involves the uncontrolled growth of abnormal cells, often linked to oxidative stress. Broccoli contains bioactive compounds that may lower the risk of certain cancers, including lung, colorectal, breast, prostate, pancreatic, and stomach cancers.

This benefit is primarily attributed to isothiocyanate compounds, particularly sulforaphane, which possess antioxidant and anti-inflammatory properties and can inhibit cancer cell growth. Young broccoli sprouts contain 10-100 times more sulforaphane than mature broccoli.

Lowering cholesterol levels

Cholesterol plays several vital roles in the body, including contributing to the formation of bile acids, which aid in fat digestion. The liver produces bile acids, storing them in the gallbladder. They are released into the intestines during meals, with some subsequently reabsorbed for reuse.

Certain compounds and fiber in broccoli bind to bile acids in the intestines, promoting their excretion and limiting reabsorption. This process prompts the liver to use cholesterol to synthesize new bile acids, thereby lowering blood cholesterol and reducing the risk of cardiovascular disease. Quercetin, an antioxidant in broccoli, is also known to help lower blood pressure in hypertensive individuals.

Good for eye health

Broccoli contains two key carotenoids, lutein and zeaxanthin, which are associated with a reduced risk of age-related macular degeneration, a condition that can impair vision.

Broccoli also provides beta-carotene, a precursor the body converts into vitamin A, supporting vision, especially for those with low vitamin A intake. However, it is not a rich source of vitamin A, so it should be consumed alongside other vitamin A-rich foods to prevent deficiency.

Broccoli contains goitrogens, compounds that may affect thyroid function if consumed in excessive amounts, particularly when raw. However, cooking significantly mitigates this effect, making the risk generally low. Individuals on the anticoagulant warfarin should consult their doctor, as broccoli's high vitamin K1 content can interact with the medication.

Bao Bao (According to Healthline).