It was bred by farmers over time to be the crunchy, green vegetable we know today -- and it's loaded with healthy nutrients.Broccoli dates to the Roman Empire, where it grew in the Mediterranean region.Today, if you're like the average American, you eat nearly 6 pounds of the stuff each year.Health Benefits On top of all the vitamins and minerals it contains, broccoli is chock full of many natural chemicals that scientists are still learning about.Chief among these is a sulfur compound called sulforaphane, which may help with certain health conditions.If you have type 2 diabetes and obesity, you may notice a bigger improvement in blood sugar than other people would.Sulforaphane and other natural compounds in broccoli might stop cancer cells from forming in your body. .

Top 14 Health Benefits of Broccoli

It’s closely related to cabbage, Brussels sprouts, kale and cauliflower — all edible plants collectively referred to as cruciferous vegetables. .

Broccoli: Health benefits, nutrition, and tips

In this article, learn more about the nutritional content of broccoli, some possible health benefits, and some tips for cooking and serving it.It is low in calories but contains a wealth of nutrients and antioxidants that support many aspects of human health.The body produces molecules called free radicals during natural processes such as metabolism, and environmental stresses add to these.Cruciferous vegetables contain a range of antioxidants, which may help prevent the type of cell damage that leads to cancer.Some scientists have suggested that cruciferous vegetables such as broccoli may play a role in “green chemoprevention,” in which people use either the whole plant or extracts from it to help prevent cancer.Cauliflower, Brussels sprouts, kale, turnips, cabbage, arugula, broccolini, daikon, kohlrabi, and watercress may all have similar properties.Vitamin K has a role in blood coagulation, but some experts have also suggested that it may help prevent or treat osteoporosis.It supports the immune system and may help prevent cancer, cardiovascular disease (CVD), cataracts, and anemia.As an antioxidant, vitamin C can also help prevent skin damage, including wrinkling due to aging.Dietary fiber can help promote regularity, prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.Inflammation can be a sign of a passing infection, but it can also occur with chronic autoimmune conditions such as arthritis and type 1 diabetes.Scientists found that the antioxidant effect of sulforaphane in broccoli helped reduce inflammation markers in laboratory tests.Research from 2017 suggested that eating broccoli may help people with type 2 diabetes manage their blood sugar levels.A 2018 population study demonstrated that older women whose diets were rich in cruciferous vegetables had a lower risk of atherosclerosis.The American Heart Association (AHA) recommend increasing the intake of potassium while adding less sodium to food. .

Broccoli 101: Nutrition Facts and Health Benefits

Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts.This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits ( 1 , 2 ).SUMMARY Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases.Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health.Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health.Particularly important for pregnant women, folate is needed for normal tissue growth and cell function.Particularly important for pregnant women, folate is needed for normal tissue growth and cell function.An essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.An essential mineral, iron has many important functions in your body, such as the transport of oxygen in red blood cells.One of the most abundant and extensively studied plant compounds in broccoli, sulforaphane may protect against various types of cancer.One of the most abundant and extensively studied plant compounds in broccoli, sulforaphane may protect against various types of cancer.An antioxidant with many benefits for health, this compound may protect against heart disease, cancer, inflammation, and allergies.An antioxidant with many benefits for health, this compound may protect against heart disease, cancer, inflammation, and allergies.This antioxidant has numerous benefits, including lowering blood pressure in people with high levels. .

The health benefits of broccoli

It belongs to the brassica family, along with cauliflower, cabbage and kale, and can be eaten raw or cooked.A study by Nutrition Research found that consuming steamed broccoli regularly lowers the risk of cardiovascular disease by reducing the total amount of cholesterol in the body.Broccoli contains the carotenoids, lutein and zeaxanthin that, in 2003 and 2006 studies, were linked to a decreased risk of age-related eye disorders, such as cataract and macular degeneration.I3C has also shown promise as a means of lessening the risk of oestrogen induced breast and reproductive cancers in both men and women, although more studies are needed in this area.Brassicas, like broccoli, appear to influence oestrogen metabolism potentially shifting it to a more favourable composition.Being rich in sulphur, brassicas like broccoli may support gut health, and as a result improve your defence against infection.As a potent antioxidant, glutathione works throughout the body protecting cells from inflammatory damage.However, it’s worth bearing in mind that you would need to eat a reasonable amount and on a consistent basis for this to be an issue.Broccoli is a high-fibre food, which for most of us is highly beneficial – it supports the digestive process and provides a fuel source for the healthy bacteria which reside in our gut.If you are on blood thinning medication such as warfarin, your GP or dietitian may suggest you monitor the vitamin K foods, like broccoli, in your diet to ensure you eat similar amounts consistently.Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector.Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. .

Broccoli: the Unsung Superfood with Major Health Benefits

And as a cruciferous vegetable, you can eat it both cooked or raw to reap a ton of broccoli health benefits.Scheller notes that while we think fruits, like oranges, are our best sources of vitamin C, one uncooked cup of broccoli provides over 100% of the recommended daily value.An important disclaimer: if you are on blood thinners, broccoli and other vegetables high in vitamin K may interact with your medication, so speak to your doctor.Fiber is great for your digestive system, and can help you to feel full and satisfied, which is perfect for those trying to lose or maintain their weight (or just avoid at-home over-snacking).Scheller explains that “broccoli is rich in many phytochemicals — compounds found in food that has specific functional benefits.”.Sulforaphanes also help to stimulate our body’s natural detoxification pathways, so it’s a great vegetable to include if you’ve been overindulging.For example, a high intake of broccoli and other cruciferous vegetables has been associated with a lowered risk of lung and colorectal cancer in some studies.The combination of fiber and low calories makes it an ideal food to eat while trying to maintain or lose weight.“Since broccoli helps with your digestion, you may see improvements in some skin conditions like eczema and acne, which often root from internal imbalances in the gut,” said Scheller.The Université Libre de Bruxelles, a private research university in Brussels, has found a promising connection between the sulforaphanes in broccoli and skin health, particularly when it comes to sun damage.Broccoli (and other vegetables in the Brassica family) have also been found to have neuroprotective properties due to their antioxidants, which means they may be a promising source of alternative medicine for the prevention or treatment of neurodegenerative diseases.Scheller also mentioned that because of broccoli’s overall impact on digestion and detoxification, it may have waterfall benefits like sharper thinking and less brain fog.The only downside to eating too much broccoli may be excess gas or bloating due to its high fiber content.At Freshly, we pair it with our Sicilian Style Chicken Parm to substitute for more traditional carb-based sides like pasta or rice.In stir-fry Broccoli and white or brown rice is a classic combo in asian dishes, and it can add some real substance to a stir fry.In a teriyaki or a curry, broccoli takes on additional flavor, and withholds its crispness to give your rice dish a crunchy texture.Chop up your broccoli and heat it in a pan with onions and garlic, add whisked eggs and top with some parmesan cheese. .

7 Broccoli Health Benefits

In a recent survey of more than 5,000 Americans conducted by Green Giant, consumers rated broccoli as their favorite vegetable (even surpassing carrots and corn).You already know that 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 (steamed beats boiled — big time).Here's everything you need to know about "America's favorite veggie", including health benefits, best cooking methods and storage tips.Vegetables (like broccoli) belonging to the plant genus Brassica contain tons of health-promoting compounds and potentially powerful phytochemicals.If you are taking warfarin, Pike adds that it’s important to speak with your healthcare provider about how to properly manage your medication and your vitamin K intake.People with gastrointestinal conditions may also find that too much broccoli causes gas or other irritations, Pike explains, but those individuals should work with their healthcare provider to figure out what works for them; it may be as simple as reducing portion size or changing preparation method.Since broccoli releases ethylene gas as it sits, Pike says it's important to let the veggie breathe by keeping it loosely wrapped in an unsealed plastic bag."Place broccoli in a cold part of the refrigerator like the crisper drawer but away from other fruits and vegetables that also produce ethylene gas.".Broccoli works great on its own or paired in stir fry, shredded as part of a slaw, added to a morning omelet or even as a topping on baked potatoes.Stefani Sassos, MS, RDN, CSO, CDN, NASM-CPT, Good Housekeeping Institute Registered Dietitian A registered dietitian and NASM certified personal trainer, Stefani Sassos handles all nutrition and fitness related content, testing and evaluation for the Good Housekeeping Institute.This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. .

Warfarin and Vitamin K

To ensure that warfarin is effectively thinning your blood, it's important to eat about the same amount of vitamin K every day.Check with your doctor before you make big changes in what you eat, such as starting a diet to lose weight.If you want to start eating more of a food that's rich in vitamin K, talk to your doctor about how to add it safely.Your lab results are called your Prothrombin Time (PT) and International Normalized Ratio (INR) values.A low INR means that warfarin isn't working well enough to prevent a dangerous blood clot.A low INR means that warfarin isn't working well enough to prevent a dangerous blood clot.A high INR means that warfarin is working too well, so you bleed more quickly and easily. .

Warfarin, your diet, and vitamin K foods

Some foods you eat affect the way warfarin works in your body.It is most important to eat a healthy, consistent, and balanced diet.Eat about the same amount of foods high in vitamin K each day.Contact your provider if there are sudden or big changes in your diet due to illness.Foods with vitamin K that could affect warfarin are listed on the next 2 pages.Tables were adapted from the USDA National Nutrient database for Standard Reference. .

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