{"id":36200,"date":"2022-07-20T10:00:00","date_gmt":"2022-07-20T17:00:00","guid":{"rendered":"https:\/\/foodrevolution.org\/?p=36200"},"modified":"2026-09-14T06:45:31","modified_gmt":"2026-09-14T13:45:31","slug":"broccoli-health-benefits","status":"publish","type":"post","link":"https:\/\/foodrevolution.org\/blog\/broccoli-health-benefits\/","title":{"rendered":"Is Broccoli Good for You? Examining its Health Benefits & Downsides"},"content":{"rendered":"

In the spring of 1990, George H. W. Bush defended<\/a> his decision to ban broccoli from Air Force One: \u201cI do not like broccoli. And I haven’t liked it since I was a little kid and my mother made me eat it. And I’m President of the United States, and I’m not going to eat any more broccoli!\u201d<\/p>\n

Sensing a PR opportunity, the United Fresh Fruit and Vegetable Association, a California trade group, sent 10 tons of broccoli to the White House, which Bush instantly donated to local food banks. The Campbell Soup Company sponsored a recipe contest for Woman\u2019s Day<\/i> magazine titled<\/a>, \u201cHow to Get President Bush to Eat Broccoli.\u201d (The winning recipe, Broccoli Lemon Sauce, which included a can of Campbell\u2019s Cream of Broccoli soup and half a cup of mayonnaise, will not be included in this article.)<\/p>\n

The president proved out of touch with the rest of the country, which was growing increasingly fond of broccoli. According to the US Department of Agriculture, broccoli consumption more than doubled<\/a> between 1980 and 1988. According to one broccoli executive, the publicity Bush\u2019s anti-broccoli rant generated increased sales of the vegetable by 10%.<\/p>\n

But don\u2019t get too excited about broccoli\u2019s success. In its best year ever (2016), the average per capita consumption<\/a> was only 7.5 pounds. Given how nutritious, delicious, and versatile it is, that constitutes a lot of room for improvement. In this article, my mission is to proclaim the many benefits of the beautiful tree-shaped vegetable \u2014 and to see if we can\u2019t double that number again.<\/p>\n

If you, like the former president, grew up being forced to eat your broccoli, it\u2019s understandable that you might harbor negative associations. So in addition to telling you why broccoli is so good for you, I\u2019ll reveal some of the tastiest ways to prepare it (and none of them require canned soup).<\/p>\n

The History of Broccoli<\/h2>\n
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Broccoli, or <\/span>Brassica oleracea italica<\/span><\/i>, was domesticated from wild cabbage, likely by the Etruscans, an advanced civilization that was really into the afterlife, judging from how comprehensively they stocked their tombs. Luckily for us, they were also into this life, as evidenced by their horticultural genius, which inspired later civilizations to cultivate <\/span>other members of the brassica family<\/span><\/a>, including cauliflower, cabbage, kale, kohlrabi, and <\/span>Brussels sprouts<\/span><\/a>. (Fun fact: the word \u201chorticulture\u201d derives from the Etruscan goddess of gardening, <\/span>Horta<\/span><\/a>.)<\/span><\/p>\n

The Etruscans were also accomplished mariners, which is how broccoli spread<\/a> from what is now Italy throughout the Mediterranean basin, reaching as far as Greece and Phoenicia (modern-day Lebanon).<\/p>\n

Broccoli was introduced to England in the mid-1700s with the name \u201cItalian asparagus<\/a>,\u201d presumably to provide a familiar point of reference for those unfamiliar with Roman cuisine. It wasn\u2019t until immigrants from southern Italy brought broccoli to the United States in the 1920s that it became a popular food in the west.<\/p>\n

Broccoli is essentially a large edible flower<\/a>. Its name comes from the Italian word broccolo<\/i>, which means \u201cthe flowering crest of a cabbage,\u201d as well as the Latin word brachium<\/i>, which means branch, shoot, or arm. There is no known etymological connection between the vegetable and Lou Brock, the hall of fame left fielder for the St. Louis Cardinals.<\/p>\n

Types of Broccoli<\/h2>\n
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While you might be most familiar with Calabrese broccoli, the head variety with the thick green stalk, there are many other kinds of broccoli. Other sprouting\/head <\/span>cultivars of broccoli<\/span><\/a> include Green King, Green Magic, and Tendergreen (bonus points for guessing their color), as well as Waltham 29, a cool-weather variety developed by University of Massachusetts researchers in the 1950s. (When I hear \u201cWaltham 29,\u201d I picture a top-secret laboratory full of alien heads of broccoli that the government doesn\u2019t want us to know about.)<\/span><\/p>\n

Romanesco broccoli has tightly packed, cone-shaped spirals and a bright yellowish-green color \u2014 regarding one at close range will either give you insight into the fractal nature of the universe or make your eyes cross.<\/span><\/p>\n

And then there\u2019s broccolini, which sounds extremely cute, and deservedly so, as it’s actually a love child between broccoli and kale. For cute overload, you may refer to it as \u201cbaby broccoli.\u201d<\/span><\/p>\n

Chinese broccoli, also known as Chinese kale, is known for its large leaves and robust stems.\u00a0<\/span><\/p>\n

Purple broccoli achieves its distinctive hue not via artificial dyes, but through natural anthocyanins.\u00a0<\/span><\/p>\n

And bright green broccoli raab (rapini) resembles broccoli that decided that florets aren\u2019t so important, and so produced just a few amid buds, juicy stalks, and bitter leaves. It\u2019s technically a member of the turnip family but still shows up at all the broccoli family reunions.<\/span><\/p>\n

If you\u2019re a gardener with a cool growing season of decent length, here\u2019s <\/span>a list of broccoli varieties<\/span><\/a> you can plant.<\/span><\/p>\n

Broccoli Nutrition Facts<\/h2>\n

Broccoli is a good source of fiber and water, two nutrients that help you feel full. One cup of broccoli<\/a> provides fewer than 30 calories<\/strong>, which is why, if you went on an all-broccoli diet, you\u2019d need to eat at least a pound an hour just to meet your minimum caloric needs.<\/p>\n

Broccoli is also a good source of vitamins C, K1, and A, as well as folate (and other B vitamins), potassium, iron, manganese, and calcium. It also provides around 2.5 grams of protein per cup. Back to that implausible all-broccoli diet \u2014 if you consumed 1,500 calories of broccoli, that would also give you 125 grams of protein, which is more than twice the US RDA for most people. (But for the record, I don\u2019t recommend trying to get all your calories from broccoli \u2014 or any other food, for that matter.)<\/p>\n

Part of the magic of broccoli resides in its specialized <\/span>health-promoting compounds<\/span><\/a>. The two most widely studied of these are glucoraphanin and glucosinolates. As part of the digestive process, our bodies convert glucoraphanin into <\/span>sulforaphane<\/span><\/a>, a compound known to fight many types of cancer. And glucosinolates are sulfur-containing chemicals that give broccoli its pungent smell and provide many of its benefits.<\/span><\/p>\n

Broccoli Health Benefits<\/h2>\n
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With that powerful nutritional profile, broccoli provides a wide range of health benefits to those who partake.<\/p>\n

One of the ways broccoli appears to strengthen so many different bodily systems is through its antioxidant effects on cellular health. There are high concentrations of antioxidants in the <\/span>florets<\/span><\/a>, but also in broccoli <\/span>leaves and stems<\/span><\/a>, so don\u2019t throw those out when you chop your broccoli for a stir-fry or side. And while raw broccoli provides the biggest hit of glucosinolate, <\/strong><\/span>steamed broccoli<\/a><\/strong> appears to deliver more bioavailable antioxidants<\/strong>.<\/span><\/p>\n

Does Broccoli Help You Lose Weight?<\/h3>\n

Possibly. For those looking to shed weight and keep it off, the high water and fiber content of broccoli can help promote satiety and reduce overeating. (Besides, when was the last time you heard of someone diving into a tub of broccoli after a breakup?)<\/p>\n

But broccoli also promotes healthy weight in more subtle ways. Obese mice who were given broccoli microgreens juice lost<\/a> a significant amount of body fat compared to controls \u2014 an outcome possibly caused by positive changes in the makeup of their gut microbiota. (Our view on the use of animals in medical research is here<\/a>.)<\/p>\n

Broccoli and Blood Sugar<\/h3>\n

A 2013 literature review found that consuming <\/span>broccoli sprouts<\/span><\/a> improved around a dozen different metabolic and oxidative stress markers in people with type 2 diabetes. A 2012 clinical trial out of Iran showed that broccoli sprout powder decreased insulin resistance in type 2 diabetics, which is thought to be one of the root causes of the disorder. <\/span>Glucoraphanin<\/span><\/a> appears to be one of the heroes here, reducing obesity-caused inflammation and accelerating the burning of white adipose tissue (that\u2019s fat to you and me).<\/span><\/p>\n

If you don\u2019t have access to broccoli sprouts (they\u2019re actually quite easy to grow on a windowsill in your kitchen \u2014 see our <\/span>sulforaphane article<\/span><\/a> for step-by-step instructions), don\u2019t despair. Regular old broccoli is still a blood sugar-balancing superstar, possibly thanks to its <\/span>fiber<\/span><\/a> that may help regulate blood sugar levels and <\/span>speed food through the digestive system<\/span><\/a>.<\/span><\/p>\n

Broccoli and Heart Health<\/h3>\n

Eating green cruciferous vegetables like broccoli appears to lower your odds of developing heart disease<\/strong>. A 2016 meta-analysis quantified that risk reduction as almost 16% when comparing the groups that ate the most and the least greens.<\/p>\n

If you\u2019re consuming broccoli to prevent heart disease and you\u2019re not a fan of eating it raw, I\u2019ve got some good news for you. It turns out that steaming broccoli<\/a> (as well as other veggies like kale, collard greens, and cabbage) actually increases its ability to lower LDL cholesterol.<\/p>\n

Broccoli and Cancer<\/h3>\n

Broccoli consumption may reduce your risk for certain types of <\/span>cancer<\/span><\/a>. And while all <\/span>leafy greens<\/span><\/a>, and all fiber-rich vegetables, have anticancer benefits, it\u2019s time to shine a direct spotlight on broccoli itself. Broccoli\u2019s high levels of <\/span>sulforaphane<\/span><\/a> cause it to act against the formation of cancer at the molecular level by reducing oxidative stress. Some researchers are beginning to use broccoli (and <\/strong><\/span>broccoli sprouts<\/a> in particular, which contain 20\u2013100 times higher concentrations of glucosinolate, sulforaphane’s precursor, than adult broccoli) as an adjunct<\/a><\/strong> to chemotherapy.<\/strong> It appears that sulforaphane can conduct multipronged <\/span>attacks on cancer cells<\/span><\/a> (including inducing apoptosis, which is basically convincing carcinogenic cells to kill themselves for the sake of the organism).<\/span><\/p>\n

There\u2019s evidence for the healing power of cruciferous veggies, including broccoli, on a number of specific cancers. A case-control study<\/a> conducted in the 1990s found that high consumption of broccoli, cauliflower, brussels sprouts, and other cruciferous veggies appeared to lower the risk of stomach cancer by 40\u201350%.<\/p>\n

Other research has found similar benefits of broccoli consumption in the prevention of cancers of the breast<\/a>, prostate<\/a>, kidney<\/a>, bladder<\/a>, and colorectal<\/a> system.<\/p>\n

Is Broccoli Good for Your Eyes?<\/h3>\n

Broccoli is rich in the carotenoids lutein and zeaxanthin, as well as beta carotene (which your body converts to vitamin A), all of which are necessary for <\/span>eye health<\/span><\/a>. Studies show that these compounds in particular protect against <\/span>maculopathy and cataracts<\/span><\/a>, <\/span>macular degeneration<\/span><\/a>, and <\/span>night blindness<\/span><\/a>.<\/span><\/p>\n

Is Broccoli Good for Your Bones?<\/h3>\n

Many of the nutrients in broccoli also work together to support skeletal health, including calcium, potassium, phosphorus, and vitamin K. Click here for more on how to prevent osteoporosis and promote bone health with food<\/span><\/a>.<\/span><\/p>\n

Downsides & Side Effects of Broccoli<\/h2>\n

Most people can consume broccoli to their heart\u2019s delight, but there are a few cautions and potential contraindications.<\/p>\n

Medication Interactions<\/h3>\n

First, because broccoli is high in vitamin K, it may interfere with certain blood-thinning medications when eaten in large quantities. Food Revolution Network Summit presenter Joel Furhman, MD, advises<\/a> against avoiding green vegetables even if you are taking warfarin (brand name Coumadin). But you may want to check with your health care provider or registered dietitian to make a plan for eating broccoli and other vitamin K-containing foods if you’re on such a blood thinner.<\/p>\n

Broccoli Fiber<\/h3>\n

Broccoli is high in fiber, as we\u2019ve seen, and fiber represents serious work (as well as benefits) for your digestive system. If your gut is in good shape, which means teeming with beneficial microbes that do some of the heavy digestive lifting on your behalf, you should be able to handle large quantities of fiber with ease. If you\u2019re not used to eating a fiber-rich diet, it may be preferable to start slow and gradually increase your fiber intake. This can reduce digestive side effects of a sudden influx of fiber, including bloating, constipation, and gassiness.<\/p>\n

Broccoli Allergy<\/h3>\n

Rare cases of broccoli allergy have been reported. Broccoli contains proteins that are similar to those found in the pollen of mugwort flowers (a wild-growing and cultivated medicinal plant in the daisy family). If you feel your lips or tongue tingle after eating broccoli (or experience more severe anaphylactic symptoms), you may be suffering from broccoli-induced pollen-food allergy syndrome<\/a>.<\/p>\n

How to Prepare Broccoli<\/h2>\n
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The biggest downside to broccoli, though, is that lots of people aren\u2019t crazy about the taste because they were made to eat soggy or poorly prepared broccoli before they could get dessert. The good news is that there are ways to prepare broccoli that bring out its deliciousness and can convert most haters to eaters (which is only a one-letter difference, after all).<\/p>\n

Edible portions of broccoli include the stems as well as the florets. The thick, 1\u20132 inches of the stem at the bottom is generally too thick and woody to eat, so you can cut that part off. But for maximum nutritive benefit (and value per pound), definitely eat the stems of broccoli. If they\u2019re too thick, you can peel off the tough outer skin with a knife or a straight-blade vegetable peeler<\/a>, like a carrot peeler.<\/span><\/p>\n

You can eat broccoli raw or cook it by steaming, saut\u00e9ing, roasting, boiling, blanching, or <\/span>air frying<\/span><\/a> it. Beware of overcooking, however. It will become dark and soggy, and lose many of its water-soluble vitamins and minerals.<\/span><\/p>\n

What\u2019s the best way to cook broccoli? Blanching can help preserve micronutrients and reduce bitterness. To blanch broccoli, briefly immerse it in lightly salted boiling water for 30 seconds, and then immediately plunge it in cold water to stop the cooking process.<\/span><\/p>\n

Ways to Use Broccoli<\/h2>\n

Broccoli is incredibly versatile when it comes to methods of preparation. And you can add broccoli to many different types of dishes, including:<\/span><\/p>\n