What Is Broccoli Good For?

Broccoli and Beyond
Botanical name: Brassica oleracea var. italica

Broccoli Nutrition Facts


Broccoli means "little arms" or "little shoots" in Italy, where it's believed to originate from. Every part of this vegetable is edible — from its stem to the gray-green leaves that surround its head, which are usually removed before the broccoli is sold. You can eat it raw in a salad or in a crudités platter, puree it to make soup or serve it sautéed, grilled, steamed, roasted or stir-fried.3 

The flavor of broccoli depends on which part you're using and how you prepare it. The florets tend to have a stronger taste than the stem, but they're milder compared to the leaves. Cooked broccoli is also sweeter than raw.4 Additionally, the method of cooking affects the compounds found in this vegetable; One study showed that steaming is the best way to preserve broccoli's nutrients.5


Health Benefits of Broccoli



The flavonoids kaempfrol and quercetin contribute to the anti-inflammatory, cardioprotective and anticancer actions of broccoli.11,12,13 In terms of vitamins and minerals, broccoli is an excellent source of vitamin A,14 a necessary nutrient for eye health,15 and vitamin C,16 which plays a role in various biological functions in the human body, including the biosynthesis of collagen and neurotransmitters.17


Broccoli Nutrition Facts

Serving Size: 3.5 ounces (100 grams), raw
  Amt. Per
% Daily
Calories 34  
Total Fat 0.37 g  
Saturated Fat 0.114 g  
Trans Fat
Cholesterol 0 mg  
Sodium 33 mg  
Total Carbohydrates 6.64 g  
Dietary Fiber 2.6 g  
Sugar 1.7 g  
Protein 2.82 g  
Vitamin A 31 mcg Vitamin C 89.2 mg
Calcium 47 mg Iron 0.73 mg

Studies Done on Broccoli


Another study published in the Nutrition and Cancer evaluated the anticancer property of broccoli on smokers and nonsmokers. The study involved a group of 10 smokers and 10 nonsmokers, both of which were given 200 grams of broccoli or put under a controlled diet within 10 days. Results showed that DNA strand breaks "decreased significantly after the broccoli diet in smokers as well as in nonsmokers," highlighting the importance of eating broccoli for protecting cells against DNA damage.21

Broccoli Healthy Recipes:
Easy Lemon and Garlic Broccoli

Broccoli Healthy Recipes


1 pound broccoli, separated into florets

2 teaspoons fresh lemon juice

3 tablespoons grass fed butter

2 cloves garlic, minced

2 teaspoons lemon juice

Salt and pepper, to taste


  1. Place the broccoli florets in a large skillet over medium heat. Stir 2 teaspoons lemon juice into water in a small bowl and pour the mixture into the skillet. Cover and cook until the broccoli is bright green and tender, about 10 to 15 minutes.
  2. While the broccoli is cooking, melt butter in a small saucepan over medium-low heat then stir in the garlic and salt. Turn the heat to low and let the garlic gently fry until golden brown, about eight minutes.
  3. Drain the water from cooked broccoli. Sprinkle the florets with lemon juice, pepper and the butter and garlic mixture. Toss to combine.

(Recipe adapted from AllRecipes22)

Broccoli Fun Facts

The use of broccoli as a nutritional food source dates back to the Roman Empire, where it was considered very valuable. Thomas Jefferson, an American Founding Father who was also an avid gardener, began experimenting with broccoli seeds he brought home from in Italy as early as the late 1700s. However, it wasn't until the 1920s that this vegetable became popular in the United States.23


