What Happens to Your Body When You Eat Broccoli Regularly

Broccoli Vitamins, Minerals, and Compounds

Broccoli is known for its variety of health benefits. Cruciferous vegetables are rich in fiber and very low in calories. Broccoli is full of vitamins, minerals, antioxidants, and other nutrients, including:

• Vitamins: Vitamins A, C, E, and K have several health benefits, including improved immune function and bone health. 
• Minerals: Calcium, iron, and potassium aid bone development and muscle health. 
• Antioxidants: Vitamins C and E, beta carotene, and flavonoids protect cells from damage.
• Bioactive compounds: Glucosinolates, sulforaphane, and indole-3-carbinol have anti-inflammatory and antimicrobial effects. 
• Fiber: Insoluble fiber aids in digestion.

Nutrition Facts for Single Serving of Broccoli

A single serving of raw broccoli (about 1 cup) contains:

• Calories: 24
• Fat: 0 grams (g)
• Protein: 2 g
• Fiber: 2 g
• Calcium: 35 milligrams (mg)
• Iron: 0.5 mg
• Potassium: 230 mg
• Magnesium: 16 mg
• Vitamin C: 40 mg
• Folate: 49 mg
• Vitamin K: 78 mg

Does Cooking Change Its Nutrient Profile?

Cooking broccoli may alter its nutrient composition and lower the health benefits. For example, cooking broccoli reduces the amount of vitamin C. To get the most nutrients from broccoli, eat it raw or lightly cooked.

Research shows that steaming broccoli has the least harmful effect on its nutrient composition. The cooking method that removes the most nutrients from broccoli is boiling. When boiled, the water-soluble vitamins like vitamin C and folate are lost. 

Ways to cook broccoli include:

• Steaming
• Roasting 
• Sauteing 
• Boiling 
• Microwaving 

Who Should Be Careful With Broccoli?

Broccoli is a healthy choice for most people, but some may need to limit or avoid it. Broccoli may affect:

• Blood-thinning medications: Broccoli is rich in vitamin K, which may interfere with blood thinning medications like Jantoven (warfarin). 
• Thyroid health: Broccoli contains compounds called goitrogens that may affect thyroid function. 
• Allergy: An allergic reaction to broccoli is rare but possible. 

Summary

Broccoli is a cruciferous vegetable that is packed with healthy nutrients. It is rich in vitamins, minerals, antioxidants, and fiber. Adding broccoli to your diet may lower your risk of chronic diseases like heart disease and cancer. 

To get the most nutrients out of it, enjoy your broccoli raw or steamed. To pump up the flavor, try tossing it with olive oil, salt, and pepper.