Broccoli: Health Benefits, Risks & Nutrition Facts

Your parents knew what was up when they told you to eat your broccoli. This verdant vegetable is a powerhouse of nutrients. It's reputed to benefit digestion, the cardiovascular system and the immune system, and to have anti-inflammatory and even cancer-preventing properties. Plus, broccoli is low in sodium and calories, at about 31 calories per serving. It's also a fat-free vegetable.

Broccoli has an impressive nutritional profile. It is "high in fiber, very high in vitamin C and has potassium, B6 and vitamin A," raved Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at the University of Texas at Austin. "For a nonstarchy vegetable, it has a good amount of protein."

Broccoli is also packed with phytochemicals and antioxidants. Phytochemicals are chemicals in plants that are responsible for color, smell and flavor. Research shows that they have numerous healthful benefits, according to the American Institute for Cancer Research. Phytochemicals in broccoli are good for the immune system. They include glucobrassicin; carotenoids, such as zeaxanthin and beta-carotene; and kaempferol, a flavonoid. 

Antioxidants are chemicals produced by the body or found in fruits, vegetables and grains. "Antioxidants can help find and neutralize free radicals that cause cell damage," Jarzabkowski told Live Science. Free radicals are unstable molecules made during metabolism. The damage they can cause may lead to cancer, according to the National Cancer Institute. 

Broccoli is a good source of lutein, a compound antioxidant, and sulforaphane, which is a very potent antioxidant," Jarzabkowski said.

Broccoli also contains additional nutrients, including some magnesium, phosphorus, a little zinc and iron. 

Here are the nutrition facts for broccoli, according to the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:

Health benefits of broccoli

Diabetes and Autism

For obese individuals with type 2 diabetes, broccoli extract may be what the doctor ordered. Scientists reporting in the June 14, 2017 issue of the journal Science Translational Medicine, found that a compound called sulforaphane in broccoli (and other cruciferous veggies like cabbage and Brussel sprouts) could turn down the activity, or expression, of 50 genes associated with symptoms related to type 2 diabetes. The scientists gave the compound (in the form of a broccoli sprout extract) to 97 individuals with type 2 diabetes over the course of 12 weeks. Though non-obese participants didn't see any effect, the obese individuals saw their fasting blood glucose levels go down a significant 10 percent compared with a control group. The dose, however, is 100 times what is found naturally in broccoli, the researchers reported.

The same compound was also found to improve symptoms related to autism; those who took the extract containing sulforaphane showed improvements in verbal communication and social interactions, researchers reported Oct. 13, 2014 in the journal Proceedings of the National Academy of Sciences. 

Cancer prevention

Probably the most publicized health benefit of broccoli is its possible ability to help prevent cancer. "Broccoli is a cruciferous vegetable, and all vegetables in this group may be protective against some stomach and intestinal cancers," Jarzabkowski said.

The American Cancer Society notes broccoli's isothiocyanates, including sulforaphane and indole-3-carbinol. These chemicals boost detoxifying enzymes and act as antioxidants, reducing oxidative stress. They also may affect estrogen levels, which may help reduce breast cancer risk.

Cholesterol reduction

According to Jarzabkowski, broccoli can help lower cholesterol because the soluble fiber in the vegetable binds with the cholesterol in the blood. This binding makes the cholesterol easier to excrete, and consequently lessens cholesterol levels in the body. 

Detoxification

Phytocheimcals glucoraphanin, gluconasturtiin and glucobrassicin compose a terrific trio in broccoli. Together, they aid all steps of the body's detoxification process, from activation to neutralization and elimination of contaminants. A study published in the journal Proceedings of the National Academy of Sciences of the United States of America found that the sprouts of broccoli may be especially potent in this regard. 

Heart health

In addition to reducing cholesterol, broccoli can aid in heart health by helping to keep blood vessels strong. The sulforaphane in broccoli is also an anti-inflammatory and may be able to prevent or reverse damage to blood vessel linings caused by chronic blood sugar problems. And the vegetable's B-complex vitamins can help regulate or reduce excessive homocysteine, according to the Harvard University School of Public Health. Excess homocysteine, an amino acid that builds up after a person eats red meat, increases the risk of coronary artery disease.

Eye health

"You've probably heard that carrots are good for your eyes, and that's because they contain lutein," Jarzabkowski said. "It's a compound antioxidant that's really good for eye health, and broccoli is also a great way to get it." Another antioxidant in broccoli called zeaxanthin is similarly beneficial. Both chemicals may help protect against macular degeneration, an incurable condition that blurs central vision, and cataracts, a clouding of the eye's lens.

Digestion

Jarzabkowski emphasized broccoli's digestive benefits, which she chalked up mostly to the vegetable's high fiber content. Broccoli has nearly 1 gram of fiber per 10 calories. Fiber helps keep you regular and helps maintain healthy bacteria levels in the intestines.

Broccoli also aids in digestion by helping to keep your stomach lining healthy. The sulforaphane in broccoli helps keep the stomach bacteria Helicobacter pylori from becoming overgrown or clinging too strongly to the stomach wall. A 2009 Johns Hopkins study on mice found that broccoli sprouts are especially good at helping in this way. Mice that were fed broccoli sprouts daily for two months reduced the levels of H. pylori in their stools by more than 40 percent.

Anti-inflammatory benefits

Broccoli is a great anti-inflammatory and may slow down the damage to joints associated with osteoarthritis. A 2013 study at the University of East Anglia found that broccoli's sulforaphane may help people suffering from arthritis because this chemical "blocks the enzymes that cause joint destruction by stopping a key molecule known to cause inflammation."

Broccoli's isothiocyanates and omega-3 fatty acids also help to regulate inflammation. Furthermore, a 2010 study published in the journal Inflammation Researcher suggested that the flavonoid kaempferol lessens the impact of allergens, especially in the intestinal tract, which can reduce chronic inflammation.

Health risks

In general, broccoli is safe to eat, and any side effects are not serious. The most common side effect is gas or bowel irritation, caused by broccoli's high amounts of fiber. "All cruciferous vegetables can make you gassy," Jarzabkowski said. "But the health benefits outweigh the discomfort."

According to The Ohio State University Wexner Medical Center, people taking blood-thinning medications should watch their broccoli intake, since the vegetable's vitamin K content may interfere with the medication's effectiveness. Those with hypothyroidism should also limit their intake of broccoli.

Raw, steamed or boiled: Which is more nutritious?

The way that you prepare broccoli can affect the amount of nutrients you get, and which ones. People looking to broccoli for its anticancer benefits will want to be sure not to cook the vegetable too long. 

A 2007 University of Warwick study found that boiling broccoli can undermine the effects of the food's good, cancer-fighting enzymes. Researchers studied the effects of boiling, steaming, microwave cooking and stir-fry cooking on fresh broccoli, Brussels sprouts, cauliflower and green cabbage.

Boiling led to the biggest losses of cancer-fighting nutrients. Steaming for up to 20 minutes, microwaving for up to three minutes and stir-frying for up to five minutes produced no significant loss of cancer-preventive substances. Raw broccoli maintains all of its nutrients, but it is also more likely to irritate your bowels and cause gas.

Broccoli facts

• Broccoli originated in Italy, where it was developed from wild cabbage and has existed since about sixth century B.C.  
• The Italian name for broccoli is "broccolo," meaning the flowering top of a cabbage. The word comes from the Latin word "brachium," which means branch or arm, a reflection of the vegetable's treelike shape.
• The plant came to France in 1560. Until the early 1700s, broccoli was still not widely known in England and was called "sprout colli-flower" or "Italian asparagus."
• Thomas Jefferson was a fan of broccoli and imported broccoli seeds from Italy, planting them at his home, Monticello, as early as May 1767.
• Another president, George H.W. Bush, was not a fan. He used his distaste for broccoli as a punch line in dozens of speeches. He once said, "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." In response, broccoli growers sent 10 tons of the vegetable to the White House.
• In 2013, President Barack Obama announced that broccoli was his favorite food.
• California produces 90 percent of the broccoli grown in the United States.
• Vegetables related to broccoli are broccolini, a mix between broccoli and "gai-lin" (Chinese broccoli), and broccoflower, a cross between broccoli and cauliflower.
• The average American eats over 4 lbs. of broccoli a year, according to the U.S. Department of Agriculture.
• The world record for eating broccoli is held by Tom "Broccoli" Landers. It took him just 92 seconds to eat a full pound of the vegetable. His secret: "Just swallow, don't bother to chew."
• The United States is the world's third largest producer of broccoli. China, the top producer, grows over 8 million tons of the vegetable a year.

(Sources: MindBodyGreen.com, Wisconsin Department of Public Instruction)

This article is for informational purposes only, and is not meant to offer medical advice. 

Additional resources

• Find out about planting, growing and harvesting broccoli from the Old Farmer's Almanac.
• Read the American Cancer Society's information about broccoli.
• Learn more about the University of Warwick study on cooking broccoli.

If you read this article, you should be able to score well on our quiz.

Quiz Yourself: Broccoli Nutrition Facts

Doctors Reveal That Eating Broccoli Regularly Leads To Incredible Health Benefits

Broccoli is often called one of the healthiest vegetables on Earth—and for good reason. While many people avoid it because of its strong taste or smell, doctors and nutrition experts continue to reveal that eating broccoli regularly can lead to powerful changes inside the body. This humble green vegetable is packed with nutrients that may support the immune system, protect the heart, improve digestion, and even help the body fight inflammation.

In fact, adding broccoli to your meals just a few times a week could be one of the simplest and smartest health decisions you can make.

So, what exactly happens when you start eating broccoli regularly? Let’s take a closer look at the amazing benefits doctors and researchers often talk about.

1. Stronger Immune System and Better Protection Against Illness

Broccoli is loaded with vitamin C, antioxidants, and important plant compounds that help support the immune system. When you eat broccoli consistently, your body may become better at defending itself against colds, flu, and seasonal infections.

Many people notice they get sick less often when they start eating more vegetables like broccoli—especially during stressful times when immunity is weakened.

✅ May help strengthen immune defense
✅ May support faster recovery
✅ Helps the body fight oxidative stress

2. Improved Digestion and a Healthier Gut

One of the biggest hidden benefits of broccoli is its fiber content. Fiber helps keep the digestive system moving properly and supports healthy gut bacteria.

When you eat broccoli regularly, you may experience:

✅ Less bloating
✅ Better bowel movements
✅ Improved gut balance
✅ A lighter stomach after meals

A healthy gut can also improve your mood, energy, and metabolism, because digestion affects the entire body.

3. Better Heart Health and Stronger Circulation

Doctors often recommend broccoli as part of a heart-friendly diet. That’s because broccoli contains fiber and antioxidants that may help support normal cholesterol levels and healthy blood flow.

Eating broccoli regularly may help:

❤️ Support heart wellness
❤️ Improve circulation
❤️ Maintain healthier blood pressure
❤️ Reduce inflammation in blood vessels

When circulation improves, the body feels more energetic and less heavy.

4. Natural Support for Healthy Blood Sugar Levels

Many people struggle with blood sugar imbalance, cravings, and low energy. Broccoli may help support better blood sugar control because it is low in calories, high in fiber, and rich in beneficial plant compounds.

When you eat broccoli regularly, you may notice:

✅ Fewer sugar cravings
✅ More stable energy
✅ Better metabolism support
✅ Less hunger between meals

This makes broccoli a great option for people who want a healthier lifestyle without extreme dieting.

5. Healthier Skin and a More Youthful Appearance

Your skin reflects what is happening inside your body. Since broccoli contains vitamins, antioxidants, and hydration-supporting nutrients, it may help your skin look fresher and healthier over time.

Eating broccoli regularly may lead to:

✨ Clearer skin
✨ Better skin glow
✨ Less dryness
✨ Stronger natural protection against aging

Many people spend money on skincare products, but real beauty often starts with nutrition.

6. Reduced Inflammation and Less Body Pain

Inflammation is one of the biggest causes of many health problems today. It can lead to fatigue, joint discomfort, swelling, and long-term disease risks.

Broccoli contains natural compounds that may help the body fight inflammation and support overall balance.

✅ May reduce inflammation
✅ May improve joint comfort
✅ Helps the body feel lighter and more refreshed

7. A Stronger Body, Better Energy, and Long-Term Wellness

When you eat broccoli regularly, you are feeding your body with real nutrition, not empty calories. Over time, your body may feel stronger, more active, and more stable.

People who eat more vegetables like broccoli often report:

💪 Better strength and endurance
💪 More daily energy
💪 Better sleep and recovery
💪 Less tiredness and weakness

Even small changes, like adding broccoli to meals, can create powerful long-term results.

Conclusion

Doctors reveal that eating broccoli regularly leads to stronger immunity, better digestion, improved heart health, healthier blood sugar levels, clearer skin, reduced inflammation, and more energy. It is truly one of nature’s simplest and most powerful superfoods.

If you want a healthier body, you don’t need expensive supplements or complicated diets. Sometimes, all it takes is one small habit—done consistently.

🥦 Start adding broccoli to your weekly meals, and your body may thank you in ways you never expected.

Doctors are begging you to stop eating this popular fish because it is crawling with deadly parasites right now

Health Alert from Doctors: These Fish Foods Are Full of Parasites — Quit Eating Them Immediately

Eating raw or undercooked fish has become popular in many cultures and modern food trends. While it may look fresh and appealing, doctors and health experts are raising serious concerns: some fish commonly eaten raw can carry dangerous parasites that are invisible to the naked eye and harmful to the human body.

⚠️ Why Eating Raw Fish Can Be Risky

Fish live in environments where parasites naturally exist. When fish is eaten raw or not cooked thoroughly, these parasites can survive and enter the human digestive system.

Once inside the body, parasites may:

• Cause severe stomach pain, nausea, and vomiting

• Lead to diarrhea and intestinal inflammation

   

• Trigger allergic reactions

• In some cases, damage internal organs over time

   

Many people don’t realize the cause until symptoms become serious.

🐟 Fish Most Commonly Linked to Parasites

Doctors often warn about eating these fish raw or lightly cured:

• Freshwater fish

• Wild-caught river fish

• Unfrozen raw fish

• Improperly stored seafood

Freshwater species are especially risky because they are more likely to host parasites that can infect humans.

🧬 Common Parasites Found in Raw Fish

• Roundworms that can burrow into the stomach or intestines

• Tapeworm larvae that may grow inside the body

• Flukes linked to liver and digestive damage

Freezing and cooking fish properly are the most effective ways to kill these parasites.

🔥 How to Protect Yourself

• Avoid eating raw or undercooked fish, especially freshwater fish

• Choose fish that has been properly frozen before preparation

• Cook fish thoroughly to safe internal temperatures

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• Buy seafood only from trusted, hygienic sources

🚨 Final Warning

What seems like a harmless meal can turn into a serious health problem. Doctors emphasize that no flavor or trend is worth the risk of parasitic infection. Choosing properly prepared fish isn’t just safer — it can protect your long-term health.