What Happens to Your Body When You Eat Broccoli Regularly

With its tree-like florets and vibrant green hue, broccoli is not only visually appealing, but also a nutritional gem. As a member of the Brassicaceae family, alongside cauliflower, kale, cabbage and Brussels sprouts, it is part of a tribe of vegetables known for its many health-promoting properties. Like its relatives, broccoli is packed with several essential nutrients, including vitamins C, K, folic acid and fiber.

Although it is an acquired taste for some, it is often enjoyed in various culinary creations, from stir-fries and salads to soups and stews. Whether you’re a broccoli lover or a skeptic, this nutrient-rich and versatile green vegetable definitely deserves a place on your weekly menu. Read on to find out how regular consumption of broccoli can benefit your overall health and well-being.

Health benefits of broccoli

May reduce your risk of cancer

Broccoli is packed with powerful plant compounds that may confer anti-cancer benefits. When cruciferous vegetables like broccoli are chopped or chewed, they release a phytochemical called sulforaphane, well known for its cancer-fighting abilities, says Rhyan Geiger, RD, a vegan dietitian in Phoenix. Remarkably, this powerful substance has been linked to a reduced risk of various cancers, including breast, prostate, skin, colon, bladder, and oral cancers. Research has revealed sulforaphane’s role in supporting detoxification pathways, helping to remove cancer-causing chemicals and inhibit the growth of cancer cells. Therefore, regularly consuming sulforaphane-rich broccoli may be a proactive way to protect yourself against the development of cancer.

May reduce your risk of heart disease

Heart disease is the leading cause of death in the United States, affecting people of diverse racial and ethnic backgrounds. Geiger notes that incorporating more vegetables into your diet, such as broccoli, may lessen the risk of cardiovascular disease. Packed with fiber, antioxidants, and anti-inflammatory compounds, broccoli has been shown to help lower cholesterol levels, improve blood pressure, and support heart function. In fact, a study of Journal of the American Heart Association found that eating more cruciferous vegetables, including broccoli, is associated with a lower risk of atherosclerosis, or plaque buildup in the arteries, says Geiger.

May support your immune system

Broccoli offers a rich source of vitamins and antioxidants to help boost your immune system’s defenses against germs and harmful substances. Most notably, one cup of chopped broccoli contains 90% of the daily value (DV) of vitamin C, providing more of this immune nutrient than a medium-sized orange. Additionally, research has shown that the sulforaphane in broccoli activates antioxidant enzymes and reduces inflammatory molecules, which helps fight bacterial and viral infections.

May improve your bone health

Regular consumption of broccoli is excellent for bone health, thanks to its rich vitamin and mineral content. Half a cup of cooked broccoli contains 92 percent of the daily value of vitamin K, which plays a central role in activating proteins involved in bone mineralization. Additionally, Grieger points out that milk is not the only source of calcium. Surprisingly, raw broccoli offers about 43 milligrams (3% of the DV) of calcium per cup, providing a small but beneficial boost of this bone-strengthening mineral.

May support your gut health

Broccoli is a good source of prebiotic fiber, which feeds the beneficial bacteria in your gut and helps protect your intestinal lining. Specifically, broccoli promotes a healthy balance of gut bacteria by improving the ratio between Bacteroidetes and Firmicutes, the two main groups of bacteria that inhabit your gut. The dietary fiber in broccoli also promotes regular bowel movements, helping prevent constipation, Gieger adds. Therefore, incorporating broccoli into your weekly meals is a great way to support your digestive health.

May improve the health of your skin

As the largest organ, the skin protects the entire body from harmful environmental hazards. One of these dangers is prolonged ultraviolet (UV) radiation, which can lead to DNA damage, premature aging of the skin, and even skin cancer.

Although topical sunscreens and sun protective clothing are important external measures to protect your skin, a diet rich in antioxidant-rich foods can also provide UV protection. Broccoli, in particular, contains sulforaphane, lutein, kaempferol and quercetin, which are plant compounds that mitigate the negative effects of UV rays. Therefore, eating broccoli regularly can help protect the skin from the inside out.

May reduce inflammation in your body

Chronic inflammation is involved in the onset and progression of many chronic diseases. So, incorporating anti-inflammatory foods like broccoli can help reduce the risk of developing diseases. Sulforaphane is one of the main compounds in broccoli that exhibits strong anti-inflammatory properties. Studies show that it can help reduce the release of pro-inflammatory cytokines, which are proteins that trigger and regulate inflammation in the body).

Nutritional value of broccoli

As mentioned above, broccoli is an excellent source of vitamin C, vitamin K, folate and sulforaphane. This cruciferous vegetable also contains traces of calcium and potassium. One cup (91 grams) of chopped raw broccoli provides:

Potential Disadvantages and Precautions

For most people, broccoli is a safe addition to a well-balanced diet, rarely causing significant side effects or adverse reactions. However, broccoli contains high amounts of vitamin K, which can interact with blood thinning medications like warfarin. For this reason, it is important that people taking blood thinners consume the same amount of vitamin K from foods and supplements each day. This consistency is crucial because changes in vitamin K intake can alter the effectiveness of the medication. However, there are new blood thinning medications that may not interact with vitamin K. Therefore, you should always talk to your doctor before changing your diet. Additionally, some people may experience digestive symptoms when eating cruciferous vegetables, such as gas and abdominal distension.

Best Ways to Enjoy Broccoli

The particularly bitter yet sweet taste of broccoli makes it an ideal vegetable to include in a wide variety of dishes. Below are several ways to prepare broccoli to get the most out of its delicious flavor.

Steam

Place your broccoli in a steamer for a bright, tender side dish that pairs wonderfully with any meal. But be careful not to overcook it, or you’ll end up with mushy florets. Instead, Geiger recommends lightly steaming your broccoli for 5 minutes to maintain its texture and nutritional value. Try our Broccoli with Creamy Parmesan Sauce the next time you need a quick and tasty vegetable to add to your lunch or dinner.

Whiten

This tried-and-true method of briefly dipping your florets in boiling water then cooling them in an ice bath gives the broccoli a vibrant green color and crisp texture. Need recipe inspiration? Blanched broccoli tastes amazing in our Broccoli and Sun-Dried Tomato Pasta Salad.

Blow

Pour a tablespoon of oil into a pan, add a portion of broccoli, and add your favorite seasonings to create a flavorful stir-fry side dish. Or prepare our Sautéed Broccoli and Kale with Roasted Garlic Butter for a delicious vegetable medley bursting with flavor.

Roast

If you want to take your broccoli to the next level, roasting it is the way to go. This cooking method caramelizes the edges of the florets, creating a depth of flavor and adding a satisfying crunch that will impress even the most picky eaters. Preheat your oven and slide in a tray of our balsamic and parmesan roasted broccoli to accompany your main dish.

Raw

On busy days when you can’t find time to cook enough vegetables, you can always enjoy a serving of raw broccoli. All you have to do is take a knife and cut up the florets to add to our popular Cranberry Almond Broccoli Salad.

The essential

When you eat broccoli regularly, you provide your body with a host of vitamins, minerals, and essential plant compounds that can improve various aspects of your health. Whether you’re looking to support the health of your heart, immune system, bones, gut, or skin, broccoli is a great vegetable to keep in rotation throughout the week. It may even help fight cancer and inflammation. With its remarkable health benefits and culinary versatility, broccoli truly deserves its place as a staple of a balanced diet.