Broccoli is one of the most nutritious vegetables you can eat. It is an excellent source of vitamin C and vitamin K, and provides folate, potassium, fibre and the eye-friendly carotenoid lutein. Like other cruciferous vegetables, it contains glucoraphanin, which your body converts into sulforaphane, a compound researchers are very interested in for heart, blood pressure and long-term health.
Don’t throw away the stem! Broccoli stems contain a similar mix of nutrients to the florets, with plenty of vitamin C and even more fibre. Peel the tough outer skin and they are crunchy and sweet.
Wellness
Immune health A cup of chopped broccoli provides more than a full day’s vitamin C for an adult.
Bone health Broccoli is rich in vitamin K and provides calcium, both important for healthy bones.
Heart and blood pressure Potassium, fibre and sulforaphane support healthy blood pressure and cholesterol, and diets rich in cruciferous vegetables are linked with a lower risk of heart disease and stroke.
Plant compounds Sulforaphane and indole-3-carbinol support the body’s own detoxification enzymes in the liver, and diets rich in cruciferous vegetables are linked with a lower risk of some cancers. Broccoli is a healthy part of your diet, not a treatment.
Eye health Lutein and zeaxanthin help protect the eyes from age-related macular degeneration and cataracts.
Pregnancy Broccoli provides folate, one of the nutrients needed for a healthy pregnancy, alongside the folic acid supplement your doctor will recommend.
Weight management
High fibre Broccoli’s fibre aids digestion, prevents constipation and helps keep blood sugar steady.
Low in kilojoules A cup of broccoli has only around 130 kJ (31 calories) and, for a vegetable, a useful amount of protein, around 2.5 grams.
Beauty
Skin support Vitamin C helps your body make collagen, and early research suggests sulforaphane may help skin cells defend themselves against UV damage, a bonus on top of sunscreen, never a replacement.
Cooking with broccoli (stems and all!)
I cook the stems in soups, curries, braises and pot cooking or eat them as I would bamboo shoots, just slice raw in a salad with some cashew nuts, garlic, chilli, ginger, sesame oil and rice wine vinegar dressing
They are awesome ness in soups, salads, stir fries and purees as a zucchini pasta & broccoli pesto and other sexy vegetarian dish sauces
I love it steamed just simply with garlic, parmesan and toasted almonds for a simple no fuss meal
Tempura them in a rice flour batter and serve with a parmesan kefir dipping sauce or Pakoras with raita
“Love someone with a beautiful bowl of broccoli goodness today”
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
