Broccoli belongs in a healthful, plant-based diet, but this cruciferous vegetable can provide an even bigger wellness boost if you prepare it a certain way.

Nutrition

Serving Size: 1 cup flowerets

• 20 calories
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• 3.6 g carbohydrates (1% DV)
• 2.1 g protein (4% DV)
• 2130 IU vitamin A (43% DV)
• .113 mg vitamin B6 (6% DV)
• 66.2 mg vitamin C (110% DV)
• 34 mg calcium (3%)
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• .62 mg iron (3% DV)
• 17.75 mg magnesium (4% DV)
• 46.86 mg phosphorus (5% DV)
• 23.75 mg potassium (5% DV)

Health Benefits

Vegetables like broccoli belonging to the plant genus Brassica contain tons of health-promoting compounds and potentially powerful phytochemicals.

• Protection against cell damage: Broccoli contains glucosinolates and vitamin C, which have been shown to fight against oxidative stress.

• Improved blood sugar: Broccoli contains sulforaphane, which may inhibit glucose production and improve glucose.
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• Reduced risk of cancer: Diets rich in cruciferous vegetable intake, including broccoli, may reduce cancer risk in many tissues including lung, bladder, and prostate.

Can raw broccoli be consumed?

Boiled broccoli retains only 40% of the phenolic content of the raw vegetable. The Vitamin C and glucosinolates in broccoli are water-soluble, making them more susceptible to loss during the cooking process. To retain its vitamin C content, keep broccoli refrigerated.

Are broccoli florets better than stalks?

Besides being fibrous and flavorful, the tops of broccoli may contain more nutrients than the stalks. A study showed that broccoli seeds and florets had the highest proportion of bioactive compounds compared to broccoli stalks. Also, florets provide two to three times more healthful glucosinolates and about twice as many polyphenols compared to the stems.

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