10 benefits of broccoli that will convince you to add it to your routine

Because it appears in many ways in our daily dishes and is great for health, the benefits of broccoli are incredible. To know everything about the subject, we talked to nutritionist Flávia Ferreira (CRN 9-3121), who listed several tips and information. Follow up!

10 benefits of broccoli that are essential for health

In our conversation, the nutritionist separated the main benefits of broccoli. Did you know that consuming it contributes to cardiovascular, intestinal, eye and immune system health? See below!

• Reduces the risk of cardiovascular disease: according to the nutritionist, analysis of data from two randomized trials showed that 130 participants had, at 12 weeks, mild or moderate risk of cardiovascular disease. Therefore, broccoli is important in preventing this type of disease.
• Rich in Vitamins, Minerals, and Antioxidants: Broccoli has excellent levels of vitamins such as C and E, as well as minerals, fiber, and various phytochemicals. Vitamin C is an antioxidant that is found in considerable amounts in this food. It also has glucosinolates as well as phytonutrients – elements that go a long way towards decreasing inflammation. Regarding antioxidants, The World’s Healthiest Foods points out: “Concentrated in broccoli are flavonoids such as kaempferol and quercetin. The carotenoids lutein, zeaxanthin and beta-carotene are also concentrated. All three carotenoids function as essential antioxidants” (1).
• Improves hyperglycemia: A component called sulforaphane, present in broccoli, helps to improve blood glucose and lower glucose. In addition, it acts in the reduction of lipids in the blood, with positive effects, as verified in studies (2).
• Improves the immune system: the food is rich in vitamins A, C, E and K, as well as minerals such as manganese, calcium and iron. According to the nutritionist, all these nutrients strengthen our defense system.
• It helps in the functioning of the intestine: because it is rich in soluble and insoluble fibers. These fibers, combined with a good intake of water, are responsible for preventing constipation.
• Protects the eyes from damage: this effect is due to the presence of antioxidants such as lutetein and zeaxanthin, which prevent oxidative stress and damage to the eyes, such as cataracts. Furthermore, one study adds: “Lutein and zeaxanthin are the main dietary carotenoids found in the human retina and they protect the macula from blue light damage, improve visual acuity and eliminate harmful reactive oxygen” (3).
• Lowers Cholesterol: One of the benefits of broccoli is that it helps lower cholesterol. In this regard, an article in the academic journal Molecular Nutrition & Food Research concludes: “Evidence from two independent human studies indicates that consumption of broccoli high in glucoraphanin significantly reduces plasma LDL-C” (4).
• It contributes to bone health: as it is rich in calcium, broccoli is a good option when it comes to vegetable calcium consumption. According to Flávia, a cup (tea) of this cooked food has 130 mg of calcium.
• It has a detoxifying effect: “Broccoli helps your body to detoxify itself. It has substances that help the liver in phase 2 of the detox process,” he comments. The nutritionist explains that the glucosinolates and thiocyanates present in the food increase the liver’s ability to neutralize toxic substances, as well as other enzymes that help with detoxification.
• Helps prevent cancer: glucosinolates, present in broccoli, have important chemopreventive properties. According to the nutritionist, studies show that high consumption of cruciferous vegetables has been associated with a lower risk of bladder, breast, colorectal, endometrial, lung, pancreas, prostate, kidney and cancer.

Both cooked and raw, broccoli continues to retain the benefits we love. But are there any harms in consuming this vegetable?

Broccoli harms and daily consumption

Flavia clarified that people who have hypothyroidism should be careful when consuming this food. According to a study by the Linus Pauling Institute at the University of Oregon, in the United States, a high intake of cruciferous vegetables (such as broccoli) can cause hypothyroidism, which is the insufficient production of thyroid hormones (5). ).

As for daily consumption, Flávia points out that studies suggest a consumption of 1/2 cup (tea) of broccoli per day. However, the nutritionist emphasizes that the ideal amount is individualized, as it is necessary to evaluate the patient’s diet, habits and needs.

3 ways to consume broccoli to enjoy its benefits

Raw, steamed or cooked: what’s the best way to eat broccoli? Check out the nutritionist’s recommendations!

Simple broccoli salad

If you like raw broccoli, know that this is also a good way to consume the food. It is important to chop or cut the broccoli and let it rest for a few minutes before cooking. In this way, the effects of glucosinolates are activated, as explained by the nutritionist. Write down the step by step there!

1. Clean the amount of approximately one cup (tea) of broccoli;
2. Chop or cut them;
3. Let it rest for a few minutes before preparing;
4. Season with lemon and pepper.

Steamed Broccoli and Cauliflower

Broccoli and cauliflower make a great duo! The nutritionist suggests the same step as before in this recipe: chop or cut the broccoli and let it rest before preparation. The indication of steaming is to avoid the loss of vitamins and antioxidants. Follow step by step!

1. Clean the amount of a cup (tea) of broccoli and the same amount of cauliflower;
2. Chop or cut the vegetables and let them rest for a few minutes;
3. Put the water in a pan to boil;
4. Once it boils, add the broccoli and cauliflower to the steamer basket;
5. The ideal point is that they are al dente;
6. Then just season it the way you prefer, with lemon, black pepper and salt.

Broccoli and Lemon Detox Green Juice

This juice is amazing for detoxifying the liver and is another way to consume the vegetable, taking advantage of the benefits of broccoli. Check out the nutritionist’s recipe!

1. Blend 4 broccoli branches in a blender and add approximately 1 glass of water little by little;
2. Let it rest for about 5 to 10 minutes;
3. Add the juice of 1/2 lemon;
4. Whisk everything together until you get a uniform texture and serve, as you don’t need to strain.

In addition to these recipes, we have chosen five other options for you to enjoy this vegetable – either for lunch or a quick and practical dinner or for a more elaborate meal.

5 broccoli recipes to diversify your options

The following recipes take advantage of broccoli’s strong taste to make it shine on your table. Follow up!

1. Broccoli in garlic and oil

Simple and tasty broccoli recipe that only takes vegetables, garlic, olive oil, black pepper and salt. The dish is finished in the frying pan and looks beautiful!

2. Broccoli cupcake

That perfect recipe to add broccoli to children’s daily lives in a way they will love! The recipe is very easy and still has a touch of cheddar and parmesan.

3. Broccoli gratin

Mouth-watering preparation: a broccoli gratin with lots of parmesan and white potato sauce. Check out the step-by-step video and try it at home!

4. Broccoli souffle

A simple, easy and delicious broccoli souffle! It’s a wonderful option for dinner and pairs with a red or white wine. Enjoy this explosion of flavors!

5. Pasta with bacon and broccoli

Another super-practical recipe that only takes pre-cooked pasta (the noodles are used in the recipe), bacon, garlic, pre-cooked broccoli, cherry tomatoes and seasonings to taste.

Now that you have discovered the benefits of broccoli and have delicious recipes with this vegetable at hand, how about knowing more about how to freeze broccoli? Check out our article and stay on top of the subject to always have broccoli preserved at home!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.