Broccoli is an excellent source of vitamin C and vitamin K and a good source of vitamin A, folate, and manganese.

Broccoli Description & Health Benefits

  • Broccoli is a member of the Brassicaceae family, also known as the Cruciferae family. This botanical family is comprised of a wide variety of foods including bok choy, Brussels sprout, cabbage, cauliflower, kale, rutabaga, and turnips to name a few.
  • Broccoli is an excellent source of vitamin C and vitamin K and a good source of vitamin A, folate, and manganese.
    • Vitamin C aids in the absorption of iron, heals wounds, and assists in maintaining healthy teeth and bones.
    • Vitamin K is involved in blood clotting and bone building.
    • Vitamin A is involved in overall health by supporting healthy vision, immune function, and reproduction.
    • Folate is needed to make DNA and protects against neural tube defects in pregnant women.
    • Manganese is needed for normal brain and nerve function and also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.
  • Broccoli also contains phytochemicals including isothiocyanates, quercetin, lutein, and beta-carotene.
    • Isothiocyanates may help protect against cancer and heart disease.
    • Quercetin, a flavonoid, may protect against heart disease and cancer while also having an anti-inflammatory and antihistamine effect on the body.
    • Lutein is found in the retina and lens of the eye. Diets rich in lutein may assist in slowing the development of age-related macular degeneration and cataracts.
    • Beta-carotene converts to vitamin A in the body and is an antioxidant which protects against free radicals in the body and may lower your risk of heart disease and cancer.

Selecting, Storing, and Preparing

  • Choose broccoli heads with green florets and firm stalks. Avoid broccoli with yellow or browning leaves or florets.
  • Store broccoli unwashed in a plastic bag in the refrigerator.
  • Rinse broccoli prior to preparing. Cut off floret heads. The stem is also edible, just remove the outer skin.
  • To prepare, sauté, steam, roast, or eat raw.
  • Have too much broccoli? Blanch rinsed and cut broccoli florets in salted, boiling water for 1 minute or until bright green. Drain in a colander and dip in cold water. Drain well and put in a plastic freezer bag. Remove air from bag and freeze for up to a year.

Nutrition Facts

1/2 cup raw
Calories: 15 | Protein: 1.24 g | Fat: 0.16 g | Carbohydrate: 2.92 g | Fiber: 1.1 g | Calcium: 21 mg | Magnesium: 9 mg | Potassium: 139 mg | Vitamin C: 39.2 mg | Folate: 28 μg | Vitamin A: 274 IU

1/2 cup cooked
Calories: 27 | Protein: 1.86 g | Fat: 0.32 g | Carbohydrate: 5.60 g | Fiber: 2.6 g | Calcium: 31 mg | Magnesium: 16 mg | Potassium: 229 mg | Vitamin C: 50.6 mg | Folate: 84 μg | Vitamin A: 1207 IU 


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as told by mom, Cindy Our oldest son, Preston was diagnosed with severe food (milk, egg, banana, peanut, tree nuts, shellfish) and environmental (outdoor molds, outdoor pollens, dust mites, dogs, cats) allergies at one year of age. After eliminating these allergens from his diet and surroundings, the levels continued to grow in number and the…
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