Nutrition
- Broccoli is high in vitamin C and dietary fiber;
- It also contains multiple nutrients with potent anti-cancer properties, such as diindolylmethane and small amounts of selenium.
- A single serving provides more than 30 mg of vitamin C and a half-cup provides 52 mg of vitamin C.
- The 3,3'-Diindolylmethane found in broccoli is a potent modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity.
- Broccoli also contains the compound glucoraphanin, which can be processed into an anti-cancer compound sulforaphane, though the benefits of broccoli are greatly reduced if the vegetable is boiled.
- Broccoli is also an excellent source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.
Boiling broccoli reduces the levels of suspected anti-carcinogenic compounds, such as sulforaphane, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 77% after thirty minutes.
However, other preparation methods such as steaming,microwaving, and stir frying had no significant effect on the compounds.
- Broccoli has the highest levels of carotenoids in the brassica family.
- It is particularly rich in lutein and also provides a modest amount of beta-carotene.
- A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer.
- Broccoli consumption may also help prevent heart disease.
- Broccoli sprouts are often suggested for their health benefits.
Broccoli and Cancer Prevention
The unique combination of antioxidant, anti-inflammatory, and pro-detoxification components in broccoli make it a unique food in terms of cancer prevention. Connections between cancer development and oxidative stress, chronic inflammation, and inadequate detoxification are so well-documented in the research that any food improving all three of these metabolic problems would be highly likely to lower our risk of cancer. In the case of broccoli, the research is strongest in showing decreased risk of prostate cancer, colon cancer, breast cancer, bladder cancer, and ovarian cancer. We expect that risk of other cancer types will also eventually be shown to undergo reduction from regular consumption of broccoli.
How Much Broccoli Is Needed for Cancer Prevention?
Recent studies have also provided us with a much better idea about the amount of broccoli that we need to lower our cancer risk.
At the lower end of the spectrum, it looks like an average of 1/2 cup of broccoli per day—only 22 calories' worth of broccoli!—is enough to provide some measurable benefits.
Few people have broccoli on a daily basis. But a 2-cup serving twice a week would still meet this minimum average amount.
It's important to remember how little this amount actually in within the context of one week's food. A person eating 2,000 calories per day would be consuming 14,000 calories per week.
A 2-cup serving of broccoli twice a week would provide about 178 calories—only 1% of the total weekly calories!
At the higher end of the spectrum, studies show that more broccoli might be needed to accomplish other cancer-preventing tasks.
For example, one study showed significantly higher urinary excretion of potential carcinogens from well-done, grilled meats given daily consumption of broccoli in the range of 9 ounces (250 grams) per day.
That gram amount corresponds to approximately 1.6 cups of broccoli on a daily basis.
We've also seen a study showing that "generous" amounts of broccoli can help optimize levels of antioxidants in the blood, especially beta-carotene and lutein.
(Optimal antioxidant levels can help lower the risk of oxidative stress in healthy cells, which also helps lower their risk of becoming cancerous.)
In this study, the term "generous" was used to describe consumption of broccoli in the amount of 3 cups daily. Once again, that amount would not be ridiculously high in terms of calories—3 cups would provide about 132 calories, or 6-7% of a 2,000-calorie diet.
But it might be a greater amount that many people would want to consume on a regular basis.
For us, the bottom line here is not to treat broccoli like garnish
. In recipes like our Asian-Flavored Broccoli with Tofu or 5-Minute Broccoli with Feta Cheese and Kalamata Olives recipes, we use 1 pound of broccoli to provide two servings. That's approximately 1.5 cups of broccoli per serving.
There is no reason to shy away from 2-3 cup servings of broccoli when enjoying this cruciferous vegetable, especially if you want to optimize its cancer-preventing benefits. But make sure you're not simply "decorating" your plate with single broccoli stalk and floret.
Nutritional value per 100 g (3.5 oz)
| |
|---|---|
| 141 kJ (34 kcal) | |
| 6.64 g | |
- Sugars
| 1.7 g |
| 2.6 g | |
| 0.37 g | |
| 2.82 g | |
| 89.3 g | |
| Vitamin A equiv. | 31 μg (4%) |
| - beta-carotene | 361 μg (3%) |
| - lutein and zeaxanthin | 1403 μg |
| Thiamine (vit. B1) | 0.071 mg (6%) |
| Riboflavin (vit. B2) | 0.117 mg (10%) |
| Niacin (vit. B3) | 0.639 mg (4%) |
| Pantothenic acid (B5) | 0.573 mg (11%) |
| Vitamin B6 | 0.175 mg (13%) |
| Folate (vit. B9) | 63 μg (16%) |
| Vitamin C | 89.2 mg (107%) |
| Vitamin E | 0.78 mg (5%) |
| Vitamin K | 101.6 μg (97%) |
| Calcium | 47 mg (5%) |
| Iron | 0.73 mg (6%) |
| Magnesium | 21 mg (6%) |
| Manganese | 0.21 mg (10%) |
| Phosphorus | 66 mg (9%) |
| Potassium | 316 mg (7%) |
| Zinc | 0.41 mg (4%) |
|
Percentages are roughly approximated
using US recommendations for adults.
Source: USDA Nutrient Database
| |
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