Broccoli is a good source of fiber and protein and contains iron, potassium, calcium, selenium, and magnesium as well as the vitamins A, C, E, K, and a good array of B vitamins including folic acid.
Health Benefits of Broccoli
- Reducing the risk of cancer
Cruciferous vegetables contain a range of antioxidants, which may help prevent the type of cell damage that leads to cancer.
One of these is sulforaphane, which is a sulfur-containing compound that gives cruciferous vegetables their bitter bite.
Some scientists trusted Source have suggested that cruciferous vegetables such as broccoli may play a role in “green chemoprevention,” in which people use either the whole plant or extracts from it to help prevent cancer.
Cruciferous vegetables also contain indole-3-carbinol. Research from 2019 suggests that this compound may have powerful antitumor properties.
Cauliflower, Brussels sprouts, kale, turnips, cabbage, arugula, broccolini, daikon, kohlrabi, and watercress may all have similar properties.
Calcium and collagen work together to make strong bones. Over 99% of the body’s calcium is present in the bones and teeth. The body also needs vitamin C to produce collagen. Both are present in broccoli.
Vitamin K has a role in blood coagulation, but some experts have also suggested that it may help prevent trusted Sources or treat osteoporosis. People with low vitamin K levels may be more likely to experience problems with bone formation. Getting enough vitamin K from the diet may help keep the bones healthy.
According to the United States Department of Agriculture (USDA), a cup of broccoli weighing around 76 grams contains 3% to 3.5% of a person’s daily need for calcium, 45–54% of their daily need for vitamin C, and 64–86% of their daily need for vitamin K, depending on their age and sex.
Vitamin C is an antioxidant that provides a range of benefits.
It supports the immune system and may help prevent cancer, cardiovascular disease (CVD), cataracts, and anemia. In supplement form, it may also help reduce the symptoms of the common cold and shorten the time a cold lasts.
Improving skin health
Vitamin C helps the body produce collagen, which is the main support system for body cells and organs, including the skin. As an antioxidant, vitamin C can also help prevent trusted Source skin damage, including wrinkling due to aging.
Studies have shown that vitamin C may play a role in preventing or treating skin conditions such as shingles and skin cancer.
- Reducing the risk of diabetes
Research from 2017 suggested that eating broccoli may help people with type 2 diabetes manage their blood sugar levels. This is due to its sulforaphane content.
Also, one 2018 review found that people who consume a high fiber diet are less likely to have type 2 diabetes than those who eat little fiber. Fiber may also help reduce blood sugar levels in people with diabetes.