Broccoli : Health Benefits of Broccoli

  Health Benefits of Broccoli:

Broccoli is an ancient plant belonging to the family of cabbage. This tasty and hearty vegetable has lot of nutritional values. For most kids, this vegetable with green stalk and flowery head has become the most awful stuff on their dinner plate, but with proper innovative cooking method you can bring more taste in the dish. If you want to stay fit, strong and healthy, then this food is just what you need. Biggest reason to consume broccoli is, its pack of nutritional value such as vitamin A, vitamin C, calcium, chromium, iron, proteins, carbohydrates and antioxidant properties.

Health Benefits of Broccoli

Composition of Broccoli in 100 grams


Nutrition per value in 100gm





Dietary fiber

2.8 g


0.17 g


1.61 g

Vitamin A equiv.

27 g


20 g

lutein and zeaxanthin

0.1 g

Thiamine (Vit. B1)

0.031 mg

Riboflavin (Vit. B2)

0.040 mg

Niacin (Vit. B3)

0.334 mg

Pantothenic acid (B5)

0.155 mg

Vitamin B6

0.067 mg

Folate (Vit. B9)

109 mg

Vitamin C

4.9 mg


16 mg


0.80 mg


0.35 mg


23 mg


40 mg


325 mg


Here are several health advantages linked to broccoli:

Anti-cancer properties:

Broccoli is referred as one of the most popular vegetables. According to the American Cancer Society, if you want to stay far away from cancer, then you must consume broccoli on regular basis. According to the experts of the cancer society, broccoli and other cruciferous vegetables contain photochemical and antioxidants which features as an anti-cancer properties. As per Epidemiological studies, a diet rich in broccoli prevent the risk of various types of cancer such as colon cancer, lung cancer and breast cancer.

Anti aging properties:

Broccoli has presence of vitamin C which acts as an anti aging agent. Consumption of broccoli can help to reduce the sign of aging.

Aid digestion:

This vegetable is rich in fibre, which is why it helps in digestion and helps to prevent constipation.

Acts as detoxifier:

Broccoli is a power house of vitamin C, certain amino acids and sulphur. These nutritional components perform as a very good detoxifier. It also helps to remove harmful toxins and free radicals from the body for example uric acid.

Control diabetes:

Broccoli is a rich source of chromium. Chromium is known to regulate insulin and thus reduces the chance of diabetes.

Improve immune system:

Vitamin C is an essential nutrient which helps to boost up ones immune system.

Maintain healthy eyesight:

According to various research, presence of Beta-carotene in broccoli helps to protect your eyes against cataract and prevent macular degeneration.

Protect against UV radiation: Research has suggested that the sulforaphane compound in broccoli might reduce skin inflammation and skin damage caused due to exposure to sun’s ultraviolet radiation.

Prevent osteoporosis and strengthen bone: Being rich is zinc, calcium, phosphorus and magnesium; broccoli helps in maintaining the bone strength and helps to remain strong. Therefore eating broccoli is useful among the pregnant women and elderly persons, as they are more prone towards osteoporosis i.e. a condition that reduces the bone density and making it fragile and week.

Prevent anaemia:

The term anaemia is described as a condition in which a person faces deficiency of iron in their body. Presence of folic acid and iron present in broccoli helps to prevent iron deficiency and keeping anaemia out of sight.

Maintain a healthy pregnancy: Pregnant women require regular amount of folate in their diet. Broccoli being rich is folate helps to prevent neurological defects for example spina bifida in the foetus.

Reduce Alzheimer’s disease risk:

According to some research, diet rich in folate helps in reducing the chances of Alzheimer’s disease. Broccoli is one such vegetable that contains sufficient amount of folate.

Lower cholesterol and high blood pressure:

Broccoli contains high amount of cholesterol-reducing fiber, potassium and chromium which control blood pressure and helps to lower the cholesterol level.

Reduce heart disease risk:

Broccoli is rich in carotenoid lutein which can help to prevent the thickness of the arteries and thus reduce the risk of stroke and any other heart disease.

Weight loss diet:

Broccoli does not have any calories content therefore it is a preferred diet for weigh loss program.

Uses of Broccoli:

Broccoli makes an excellent store house of dietary fibre; this incredible food can be consumed in various ways. You can have broccoli either cooked or raw. This green vegetable is used mostly in salads; you can use it raw or gently steam it as the main ingredient of a salad. Broccoli can also be used in your veggie platters or as sprouts. Addition of green broccoli florets in your scramble can make your breakfast more innovative.

Some of the useful recipes of Broccoli:

Steam the vegetable until it becomes soft and tender. In a pan heat the butter; add minced onion, garlic and lemon juice and cook for few minutes. Toss with broccoli, salt and pepper.

Cut the broccoli into florets and then stem for few minutes. Take a pan and heat butter; sauté the onion till it turns transparent. Add cabbage and again sauté for few minutes. Then add milk and bring it to boil. Finally add broccoli, salt and pepper.


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