Broccoli is a cruciferous vegetable, related to cabbage, cauliflower, kale, and Brussels sprouts. This vegetable is highly discussed and recommended for a wide range of beneficial effects on our health, for which many experts classify it as a so-called superfood.
Broccoli is made unique by the content of a wide range of unique compounds. Sulforaphane, one of the most studied substances in broccoli, and indole-3-carbinol have the potential to protect against cancer. Sulforaphane is also associated with improved heart health, better digestion, and potential antidiabetic effects. Carotenoids lutein, zeaxanthin, and beta-carotene contribute mainly to better eye health. Flavonoids kaempferol and quercetin may protect against heart diseases, cancer, or inflammation.
Broccoli is, of course, also a source of a wide range of other nutrients, carbohydrates, proteins, and a negligible amount of fats. Although the amount of protein is significantly higher compared to other types of vegetables, it is still relatively low. Broccoli has relatively few digestible carbohydrates (sugars), but it is a rich source of indigestible carbohydrates, namely fiber, essential for optimal bowel function and good nutrition of our gut microbiome. Broccoli also contains a wide range of vitamins and minerals, including vitamin C, K, folic acid, potassium, manganese, and iron.
Broccoli is usually well tolerated, and allergies are rare. But… Broccoli contains substances called goitrogens, whose high consumption can harm the thyroid gland in sensitive individuals. Cooking it at high temperatures can reduce these negative effects. However, this also reduces the content of other active substances, including the highly valued sulforaphane. Likewise, those who take Warfarin (a blood-thinning medication) should consult their doctor before increasing their broccoli intake, as the high vitamin K content can interact with this medication.
We should regularly include broccoli in our diet. Its florets contain the most active substances. To preserve the highest possible content of active substances, the florets can also be consumed raw (cooking significantly reduces their content). In the case of heat treatment, it is better to use a short boiling time and lower temperature.
