This soup manages to be both comforting and healthful. The broccoli, leek, and potato base comes together quickly, and—with an immersion blender—it only takes one pot. Vegetables and potato dumplings get cozy in this easy, comforting weeknight dinner.

Not only does this dinner come together on just one baking sheet, but the ingredient list is also short for such a flavorful combination.

Make a simple hoisin-tamari sauce to glaze the chicken, and roast some garlicky broccoli alongside. For a hearty and healthy dinner or next-day lunch!

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Develop and improve services. Use limited data to select content. List of Partners vendors. Broccoli Is One of the Healthiest Greens You Can Eat—Here Are 5 Nutritious Benefits to Prove It This super-duper veggie packs one heck of a healthy punch.

By Nicole Clancy has been a freelance health and wellness writer since Nicole Clancy. Real Simple's Editorial Guidelines. Fact checked by Tusitala , for two years. Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated.

Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department. Editorial Head of Lake Forest College's literary magazine, Tusitala , for two years.

Our Fact-Checking Process. The Ultimate Guide to Picking Only the Best Produce. Avoid These Foods for a Healthier Heart, According to Experts. These Foods are High in Flavonoids: Add Them to Your Grocery List ASAP.

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These choices will be signaled to our partners and will not affect browsing data. Accept All Reject All Show Purposes. It also packs glucosinolates, carotenoids, chlorophyll , vitamins E and K, essential minerals, phenolic compounds, and more.

Apart from its demonstrated cancer-fighting abilities, broccoli is considered a nutritional powerhouse when it comes to supplying high levels of vitamins and minerals. As you can see below, it is a naturally high source of dietary fiber; plant-based protein ; vitamins K, A and C; and more.

According to a study published in the journal Molecules , broccoli florets have higher concentrations of amino acids, glucoraphanin and neoglucobrassicin compared to other parts of the plant, whereas broccoli leaves are higher in carotenoids , chlorophylls, vitamins E and K, phenolic content, and antioxidant activity.

One cup of cooked broccoli nutrition has about :. While green broccoli is by far the most commonly found type, this vegetable actually comes in many colors, ranging from deep sage to purplish-green. Some research suggests the darker and more colorful the veggies are, the higher the antioxidant capacity.

Many different types of broccoli are grown and eaten throughout the world today. Some examples of the many species in existence include:.

Why is broccoli a superfood when it comes to cancer prevention? As you just learned, it is one of the best sources of isothiocyanate compounds that fight cancer by lowering oxidative stress, protecting cells mitochondrial function , neutralizing carcinogens and battling toxins.

They do this by reducing the poisonous effects of toxins from a poor diet, environmental exposure, heavy metals and the aging process.

In addition to offering high levels of isothiocyanates, broccoli nutrition is also valuable for cancer prevention because of high levels of a phytochemical called sulforaphane. This disease-preventing compound increases the activation of enzymes known as phase 2 enzymes that powerfully fight carcinogens in the body.

In fact, sulforaphane is the most potent inducer of phase 2 enzymes of any known phytochemical and helps reduce the risk of some of the deadliest forms of cancer, including prostate cancer. This is what makes broccoli one of the top cancer-fighting foods. Cruciferous vegetables are linked with a reduced risk of cancers, including breast and cervical cancers, which makes them especially important for women.

This is due to their effects on estrogen. Men also naturally have lower levels of estrogen present in their bodies so broccoli nutrition helps prevent estrogen-related cancer for men, too. The American Cancer Society recommends eating cruciferous vegetables several times a week for the best protection.

Broccoli nutrition is an excellent source of vitamin K, calcium, magnesium and potassium, which are essential for healthy bones, nails and teeth.

High levels of vitamin K and iron are vital for maintaining bone mineral density in addition to having many other benefits, like promoting blood health and boosting your energy levels. Some even say that vitamin K builds bones better than calcium, and just one cup of broccoli nutrition provides over percent of your daily vitamin K needs.

Vitamin K also positively affects calcium balance, a key mineral in bone metabolism. Calcium found in this vegetable is also crucial for preventing calcium deficiency plus building and maintaining strong teeth and bones — especially into older age when people become more susceptible to bone breaks, fractures and bone density loss.

Broccoli nutrition benefits heart health in multiple ways, such as by preventing heart attacks and strokes and keeping arteries clear, in addition to correcting high cholesterol and high blood pressure. Epidemiological studies published in the American Journal of Clinical Nutrition readily show that higher fruit and vegetable intake, especially cruciferous veggie intake, is correlated with a lower risk of cardiovascular disease.

The high fiber content of broccoli nutrition is excellent for lowering cholesterol naturally and fast. It prevents cholesterol from entering your bloodstream by binding to it and removing it, thus making it one of the best cholesterol-lowering foods. Sulforaphane can also protect against heart disease by significantly improving high blood pressure levels as well as kidney function, while the compound called lutein present in this vegetable can prevent thickening of the arteries and plaque buildup that can lead to cardiac arrest.

Is broccoli anti-inflammatory? Yes, it packs high levels of minerals important for reducing inflammation , fighting free radical damage and protecting cardiovascular health.

In addition to promoting heart health, high-fiber foods also keep the digestive system flushed and healthy. Eating whole foods as part of a high-fiber diet promotes regular bowel movements, better gut and colon health, a more alkaline digestive tract which boosts immunity , and prevention of constipation, IBS and other digestive disorders.

Isothiocyanate sulforaphane compounds abundant in broccoli also powerfully fight against harmful bacteria within the gut and prevent oxidation that can lead to cancer within the digestive organs.

Studies show that glucosinolates, which can be metabolized by gastrointestinal microbes , also contribute to enhanced metabolic and endocrine function. A lesser-known benefit of broccoli nutrition is how it saves your eyes from age-related disorders. It positively impacts eye health thanks to high levels of the carotenoids called lutein and zeaxanthin, which are crucial for eye health and maintaining good vision into old age.

A diet high in foods that provide antioxidants, vitamin C and vitamin A is a natural way to prevent macular degeneration, which is the leading cause of blindness in older adults. Want to maintain healthy, youthful-looking skin even into older age? Thanks to its sulforaphane that helps repair skin damage, broccoli nutrition benefits the look, feel and health of skin.

Its high levels of vitamin A and vitamin C prevent collagen breakdown, skin cancer, UV damage, wrinkles and skin inflammation. Plus, a derivative of vitamin A found in broccoli nutrition, beta-carotene , is essential for immune functioning and has been shown to help fight cancer, including skin cancer.

One cup of the cooked veggie has just over 50 calories but a good dose of fiber, protein and detoxifying phytochemicals.

Is broccoli a carb? As a complex carbohydrate high in fiber, it is a great choice for supporting balanced blood sugar levels, ongoing energy and helping you feel full.

Want to know a secret to losing weight fast? Including more high-volume, low-calorie, high-nutrient foods in your meals is key. Broccoli nutrition is high in volume due to having a high water content, so it takes up room in your stomach and squashes cravings or overeating without adding lots of calories to meals at all.

Is it OK to eat broccoli every day? Some people are concerned about eating high volumes of cruciferous vegetables and the effect on thyroid health. According to the research, it would take a large amount of cruciferous vegetables to cause any type of hypothyroidism.

It also appears to be a risk primarily for people who have an existing iodine deficiency. If you have a thyroid issue, consume cruciferous vegetables that have been cooked, and keep them to about one to two servings daily.

Broccoli also has potential to cause allergic reactions and interactions with certain medications, including warfarin. Overall, cruciferous plants are considered to be very safe in humans, with the exception of allergies. Individuals treated with warfarin should consult their physicians before adding lots of cruciferous veggies to their diets.

Get some tips on other skin-friendly foods in this article. Dietary fiber can help promote regularity, prevent constipation , maintain a healthy digestive tract, and lower the risk of colon cancer.

In , a screening trial found that people who consumed the highest levels of fiber were less likely to develop colorectal cancer than those who ate little fiber. Which other foods support healthy digestion? When the immune system is under attack, inflammation can occur. Inflammation can be a sign of a passing infection, but it can also occur with chronic autoimmune conditions such as arthritis and type 1 diabetes.

People with metabolic syndrome may also have high levels of inflammation. Broccoli may have anti-inflammatory effects, according to a study. Scientists found that the antioxidant effect of sulforaphane in broccoli helped reduce inflammation markers in laboratory tests. They therefore concluded that the nutrients in broccoli could help fight inflammation.

In a study , 40 otherwise healthy people with overweight consumed 30 g of broccoli sprouts per day for 10 weeks. At the end of the study period, the participants had significantly lower levels of inflammation.

What is the anti-inflammatory diet? This article provides tips on foods to eat and avoid. Research from 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 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. Which foods are good for people with diabetes? Get some tips here. The fiber, potassium , and antioxidants in broccoli may help prevent CVD. A population study demonstrated that older women whose diets were rich in cruciferous vegetables had a lower risk of atherosclerosis.

This is a condition affecting the arteries that can result in a heart attack or stroke. This benefit may be due to the antioxidant content of cruciferous vegetables, and particularly sulforaphane.

The American Heart Association AHA recommend increasing the intake of potassium while adding less sodium to food. This relaxes the blood vessels and lowers the risk of high blood pressure , which can lead to atherosclerosis and other cardiovascular problems.

One review found that people who eat the most fiber have a lower risk of CVD and lower levels of blood lipids fat than those who consume little fiber.

Which foods can help prevent high blood pressure? The table below lists the amount of each nutrient in one cup of broccoli, weighing around 76 g , according to the USDA.

It also shows how much an adult needs of each nutrient, according to the — Dietary Guidelines for Americans. Needs vary according to sex and age. Broccoli also contains various B vitamins, zinc, copper , selenium , and a range of antioxidants. Learn about some other antioxidant-rich foods here.

When buying broccoli, people should try to choose pieces that are tight and firm to the touch and dark green in color.

Avoid pieces that are limp, turning yellow, or wilting. Fresh, young broccoli should not taste fibrous, woody, or sulfurous. Broccoli can become woody or fibrous if a person stores it at room temperature or for a long time. Store broccoli unwashed in loose or perforated bags in the crisper drawer of the refrigerator.

People should only wash broccoli right before eating it, as wet broccoli can develop mold and become limp. People who use these drugs should not suddenly increase their intake of vitamin K-rich foods such as broccoli. Which other foods should people avoid when taking warfarin? Most current research evaluating the effect of bioactive compounds found in broccoli on brain health are restricted to animal studies.

More research is needed to determine how these compounds support neurological function in humans. Summary Multiple animal studies show that specific bioactive compounds in broccoli may have a protective effect on brain tissue.

However, more research is needed to establish this relationship in humans. The process of aging is largely attributed to oxidative stress and reduced metabolic function over the course of your lifespan Though aging is an unavoidable natural process, diet quality is thought to be a major player in determining genetic expression and development of age-related diseases Research shows that sulforaphane, a key bioactive compound in broccoli, may have the capacity to slow the biochemical process of aging by increasing the expression of antioxidant genes Still, more human research is needed to determine a cause-and-effect relationship between dietary intake of broccoli and its effect on the aging process.

Summary Sulforaphane, a compound found in broccoli, may be able to slow the aging process. More human research is needed to better understand this function. Vitamin C is arguably the most essential nutrient for immune function — and broccoli is loaded with it. Research indicates that vitamin C plays a role in both the prevention and treatment of various illnesses.

A daily intake of — mg of vitamin C seems to be sufficient to prevent certain infections Summary Broccoli provides an excellent source of vitamin C, a nutrient known to support healthy immune response.

Broccoli contains a wide array of nutrients, some of which are known to support oral health and prevent dental diseases. Broccoli is a good source of vitamin C and calcium , two nutrients associated with a decreased risk of periodontal disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis 39 , Additional research indicates that the sulforaphane found in broccoli may reduce your risk of oral cancers Some sources claim that eating raw broccoli can help manually remove plaque and whiten your teeth.

However, no rigorous scientific data exists to support this. Summary Certain nutrients found in broccoli are associated with a decreased risk of certain dental and oral diseases. Many of the nutrients found in broccoli are known to support healthy bones and may prevent bone-related disorders.

Broccoli is a good source of vitamin K and calcium, two vital nutrients for maintaining strong, healthy bones 42 , 43 , It also contains phosphorus, zinc and vitamins A and C, which are necessary for healthy bones as well A test-tube study indicates that the sulforaphane found in broccoli may aid in preventing osteoarthritis.

However, more research is needed to draw any definitive conclusions on its role in humans Summary Many of the nutrients in broccoli — including calcium, vitamin K and phosphorus — are necessary for maintaining healthy bones. Additionally, early research indicates that certain antioxidants in broccoli may prevent some joint disorders.

Your body requires a multitude of vitamins, minerals and protein during pregnancy to support both baby and mother. Broccoli is a good source of B vitamins — namely B9, also known as folate. Folate is an essential nutrient for the development of the fetal brain and spinal cord. Regular consumption of folate-rich foods like broccoli can help ensure healthy pregnancy outcomes.

Additionally, some animal studies indicate that broccoli eaten by the mother may support healthier cognitive development of the newborn 47 , More research is needed to better understand how broccoli and its bioactive compounds may support healthier pregnancy outcomes.

Summary Broccoli contains nutrients vital for certain aspects of fetal development. Folate is particularly important in this regard.

However, more research is necessary to study this topic further. Skin cancer is on the rise due in part to a damaged ozone layer and increased exposure to ultraviolet UV rays Research indicates that bioactive compounds in broccoli may protect against UV radiation damage which leads to skin cancer.

In some animal studies, treatment with broccoli extract resulted in significantly reduced tumor growth and prevalence in mice with UV radiation-induced skin cancer 49 , 50 , Small human studies have achieved similar results, revealing a significant protective effect of broccoli extract against skin damage and cancer development after sun exposure Ultimately, more research is needed to understand how broccoli and its bioactive components may protect skin from sun damage.

Summary Small animal and human studies showed significantly reduced tumor growth when broccoli extract was used as a protective therapy against UV radiation. Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways, such as by reducing inflammation, improving blood sugar control, boosting immunity and promoting heart health.

Broccoli is merely one of numerous healthy foods that can contribute to optimal health. Including this nutritious vegetable in your healthy, balanced diet may help you achieve your health goals more easily.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Vegetables are a very important food group on a low-carb diet. Here are 21 healthy and delicious vegetables that are low in carbs. Menu Search Enter the terms you wish to search for.

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ca » HSS » Programs and Services » Nutritional Food Fact Sheet Series » Broccoli. What do we know about broccoli? The Recommended Dietary Allowance RDA amounts are based on the needs of a 14 — 18 year old girl. Excellent, good and fair sources of nutrients have been standardized for any type of food source.

Did you know? Broccoli is an excellent source of beta carotene vitamin A , which is needed for healthy skin, bones, and eyes. Broccoli is a fair source of folate, riboflavin and B6, which are all B vitamins.

They help our bodies use the energy from foods and are important for growth, healthy skin, hair, nerves and muscles.