Broccoli also meets the daily nutrient requirements:

• Vitamin C: 135%
• Vitamin A: 11%
• Vitamin K: 116%
• Vitamin B9 (Folate): 14%
• Potassium: 8%
• Phosphorus: 6%
• Selenium: 3%

Broccoli Cleanses the Body from Toxins (Provides Detoxification)

Broccoli has a powerful and positive effect on our body’s detox system. The dynamic trio of nutrients glucoraphanin, gluconasturtiin and glucobrasisin neutralize and eliminate unwanted toxins. This makes you feel lighter and stronger. Most toxins that pose a risk to cells also detoxify the body in a two-step process. What is remarkable about broccoli is its ability to alter the activity in both stages: The glucosinolates in broccoli help with the first step of detoxification (called Phase I) and the sulforaphane content supports the second step (called Phase II). Glucosinolate compounds found in broccoli are potent inducers of natural phase 2 detoxification processes in the liver. Most of the substances detoxified by the liver are released into the bile for excretion through the intestinal tract. Broccoli can be used for daily support of the body’s natural detoxification mechanisms and to promote a healthy internal environment (66, 67).

Contains Powerful Antioxidants with Health Protective Effects

The antioxidant content of broccoli is very important for human health (29). Antioxidants are molecules that prevent or neutralize cell damage caused by free radicals. It reduces inflammation with its antioxidant effect.

Broccoli has high levels of glucoraphanin, a compound that is converted during digestion into a powerful antioxidant called sulforaphane (30). Studies show that sulforaphane may offer many health benefits, including lower blood sugar, cholesterol levels, oxidative stress and chronic disease development.

Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which can prevent oxidative stress and cellular damage in the eyes (31).

May Contribute to Reduced Inflammation

Broccoli contains several bioactive compounds that have been shown to reduce inflammation in body tissues. It has been theorized that multiple compounds in broccoli work synergistically to support this effect (29).

Kaempferol, a flavonoid found in broccoli, shows strong anti-inflammatory capacity in both animal and test tube studies (32, 33).

A study in smokers also showed that broccoli consumption led to a significant reduction in inflammation markers (34).

Provides Protection Against Cancer

Cruciferous vegetables such as broccoli contain various bioactive compounds that may reduce cell damage caused by certain chronic diseases (35). Cancer is characterized by the rapid growth of abnormal cells and is often linked to oxidative stress (14).

Studies show that consumption of cruciferous vegetables, including broccoli, is linked to a reduced risk of many cancers, including lung, colorectal, breast, prostate, pancreatic and stomach cancers (15, 16, 17, 18).

The unique nutrient “isothiocyanate” is found in cruciferous vegetables and distinguishes them from other vegetables. Studies show that isothiocyanates affect liver enzymes, reduce oxidative stress and inflammation, stimulate the immune system, and fight the development and proliferation of cancer (19, 20, 21).

Sulforaphane, the main isothiocyanate found in broccoli, acts against cancer formation at the molecular level by reducing oxidative stress (8, 22, 23).

Numerous studies have shown that consumption of cruciferous vegetables may protect against certain types of cancer:

• Meme (36)
• Prostate (37)
• Stomach/stomach (38)
• Colorectal (39)
• Kidney/kidney (40)
• Bladder (41)

Antioxidants and Fiber; May Help Control Blood Sugar

Broccoli consumption may support blood glucose control in people with diabetes. Although the exact mechanism is not known, it is thought to be related to the antioxidant content of broccoli (42).

In a study, it was shown that insulin resistance was significantly reduced in people with type 2 diabetes who consumed broccoli sprouts every day for a month (42). In another study, it was revealed that diabetic rats fed with broccoli extract had reduced blood sugar in addition to reduced pancreatic cell damage (43).

Broccoli is also a good source of fiber. Some research shows that higher dietary fiber intake is associated with lower blood sugar and improved diabetic control (44, 45).

Helps Lower Cholesterol Levels

Cholesterol has many important functions in the body. For example, it is an important factor in the formation of bile acids, which help digest fats. Bile acids are formed in the liver, stored in the gallbladder and released into the digestive tract when fat is consumed. The bile acids are then absorbed back into the bloodstream and used again.

The substances in broccoli bind to bile acids in the intestine, increasing their excretion and preventing their reuse (24). This results in the synthesis of new bile acids from cholesterol and reduces the total levels of cholesterol in the body. This effect has been associated with a reduced risk of heart disease and cancer. According to one study, steamed broccoli is particularly useful for lowering cholesterol levels (2).

Studies have shown that broccoli can support heart health in various ways.

High levels of “bad” LDL cholesterol and triglycerides are known to be major risk factors for heart disease. Broccoli may play a role in improving these markers. One study found that triglycerides and LDL cholesterol were significantly reduced and HDL cholesterol levels increased in people treated with powdered broccoli sprout supplements (46). Another study also supports the idea that certain antioxidants in broccoli may reduce the overall risk of heart attack (47).

In a study, it has been observed that broccoli reveals a potentially protective effect against cell death and oxidative stress in cardiac tissue after cardiac arrest (48).

In addition, higher intake of fiber-rich foods such as broccoli is associated with a reduced risk of heart disease (49).

Ensures Healthy Digestion and Reduces Constipation

Broccoli is rich in fiber and antioxidants that can support bowel function and digestive health.

Gut regularity and a strong community of healthy bacteria in your colon are two vital components of digestive health. Eating foods rich in fiber and antioxidants, such as broccoli, can play a role in maintaining healthy gut function (50, 51, 52).

A study on a broccoli diet found reduced levels of inflammation in the colon as well as positive changes in gut bacteria (53).

May Slow Mental Decline and Support Healthy Brain Function

Some nutrients and bioactive compounds in broccoli may slow mental decline and support healthy brain and nerve tissue function.

A study of 960 elderly people found that consuming a daily serving of dark green vegetables such as broccoli may help slow mental decline associated with aging (54).

Another study showed that mice treated with kaempferol, a compound found in broccoli, reduced the incidence of brain damage and reduced neural tissue inflammation after a stroke-like event (55).

Sulforaphane is another potent bioactive compound found in broccoli that has the potential to support brain function in the event of reduced oxygenation. In some studies, sulforaphane-treated mice showed significant brain tissue recovery and reduced neural inflammation following brain injury or toxic exposure (56, 57, 58).

May Help Slow the Aging Process

The aging process is largely attributed to oxidative stress and reduced metabolic function over your lifetime (59).

Although aging is an inevitable natural process, diet quality is thought to play an important role in determining genetic expression and the development of age-related diseases (60).

Research suggests that sulforaphane, an important bioactive compound in broccoli, may have the capacity to slow the biochemical process of aging by increasing the expression of antioxidant genes (60).

Supports a Healthy Immune System with Vitamin C Content

The human immune system is complex and requires numerous nutrients to function properly. Vitamin C is arguably the most essential nutrient for immune function and broccoli contains plenty of it. Research shows that vitamin C plays a role in both the prevention and treatment of various diseases.

May Support Bone and Joint Health

Most of the nutrients found in broccoli are known to support and prevent bone health.

Broccoli is a source of vitamin K and calcium, two vital nutrients for maintaining strong and healthy bones (61, 62, 63). It also contains phosphorus, zinc, vitamins A and C, which are essential for healthy bones (64).

A study has shown that sulforaphane in broccoli may help prevent osteoarthritis (65).

Supports Eye Health

Visual impairment is a common consequence of aging. Two of the main carotenoids in broccoli, lutein and zeaxanthin, are associated with a reduced risk of age-related eye disorders (25, 26).

Vitamin A deficiency can cause night blindness, which can be reversed with improved vitamin A status (27). Broccoli contains beta carotene, which the body converts into vitamin A. This vegetable can improve eyesight in people with low vitamin A intake.