Broccoli is renowned for being exceptionally healthy, a fact you likely already know. Whether you enjoy these mini-trees in various preparations or consume them solely for their health benefits, broccoli is a staple among health-conscious eaters. While kids often dislike it, adults appreciate its flavor, especially when enhanced with butter and salt.
We all understand the importance of eating green foods for their health benefits. But what exactly does broccoli offer? Broccoli not only meets the criteria for a healthy food but exceeds expectations. As a relative of Brussels sprouts, it’s no surprise that broccoli is an overachiever.
Eating broccoli daily can have impressive health effects—and some potential flatulence (via Healthline). Here’s what you might experience if you incorporate broccoli into your daily diet.
It may help your digestion
Let’s begin with the universal topic of bowel movements.
If you eat broccoli daily, you’ll likely notice changes in your habits. Broccoli is rich in fiber, which directly impacts the health and function of your gastrointestinal tract. The combination of fiber and antioxidants in broccoli is why it’s thought to promote regular bowel movements (via Healthline).
Research published in Nutrition shows that broccoli may reduce colon inflammation and boost beneficial gut bacteria. Another study found that regular broccoli eaters tend to have more frequent bowel movements than those who don’t (via Nutricion Hospitalaria). While excessive bowel movements can be problematic, avoiding constipation is appealing. More research is needed to fully understand broccoli’s gut implications, but existing studies show promising GI benefits.
Your immune system could get a good boost
We know that oranges provide vitamin C, supporting the immune system. But did you know that broccoli also contains a significant amount of immune-boosting vitamin C? One cup of raw broccoli has 135% of the recommended daily intake (RDI) of vitamin C (via Healthline).
Vitamin C supports the immune system through two pathways: innate immunity, which you’re born with, and adaptive immunity, which develops in response to pathogens. Vitamin C helps strengthen cell barriers against unwanted invaders and has been shown to prevent and treat some respiratory infections (via Nutrients).
Your fiber intake will increase
Given that broccoli can aid regular bowel movements, it’s logical to attribute this to fiber. One cup of raw broccoli contains 2.4 grams of fiber, according to Healthline. Women should consume around 25 grams of fiber daily, while men should aim for 38 grams (via Mayo Clinic). Increasing fiber intake offers health benefits like lower cholesterol, easier weight management, better blood sugar regulation, and longevity, not to mention regular bowel movements.
There are two types of fiber: soluble and insoluble. Both are beneficial. Soluble fiber dissolves in water, while insoluble fiber does not. Consuming a variety of fruits, vegetables, legumes, and grains ensures you get enough of both types.
You’ll get a good amount of potassium
When thinking of potassium, bananas likely come to mind. A banana contains about 422 milligrams of potassium (per Medical News Today), but broccoli is also a great source. One cup of broccoli provides 460 milligrams of potassium, almost 40 milligrams more than a banana (per University of Michigan Health).
Potassium, a crucial electrolyte, helps your heart beat properly, nerves function, and muscles contract. While sodium is also necessary, excessive sodium can cause health issues. Potassium can help counteract sodium’s negative effects (via Medline Plus).
Your vitamin intake will increase
Broccoli is not only nutritious but also delicious. Eating it daily can significantly boost your vitamin intake. Besides vitamin C, broccoli contains vitamins B6, B9 (folate), A, and K, all of which impact your health.
Vitamin A supports vision, growth, and reproduction, acts as an antioxidant, and combats free radicals (via Mayo Clinic). Folate, or vitamin B9, is linked to metabolism and DNA/RNA formation, crucial for pregnant women (via the Harvard School of Public Health).
Vitamin B6 supports immune function, nerve function, and brain development (via the Mayo Clinic). Vitamin K helps blood clotting and isn’t typically supplemented, making broccoli a healthy choice (via WebMD).
You’ll get a healthy dose of phytochemicals
If you’ve never considered your phytochemical intake, you’re not alone. Most people don’t think about these compounds.
Phytochemicals, naturally occurring in fruits and vegetables, are highly beneficial. They can decrease cancer and heart disease incidences (via Science Direct). Phytosterols, found in many fruits, veggies, nuts, and seeds, can suppress tumor cell growth. Limonoids, primarily in citrus fruits, play a significant role in cellular detoxification.
Certain phytochemicals also act as antioxidants, protecting against carcinogenic effects of free radicals and inflammation.
Your antioxidant intake will increase
Phytochemicals and antioxidants are different, but phytochemicals can act as antioxidants, offering additional benefits.
Antioxidants describe how different substances interact with your biology. With thousands of antioxidants, their common trait is fighting free radicals (via Medical News Today). Each serves slightly different functions, so consuming a variety of sources (not just broccoli) is essential.
Increasing your broccoli intake also ups your antioxidant intake. Broccoli contains compounds that reduce oxidative stress, caused by free radicals, which can lead to inflammation and other health issues (via Live Science).
It can help reduce your cancer risk
Cancer is a risk for everyone. While we hope for a cure, it hasn’t been found yet. Many reduce cancer risk through daily habits, like eating broccoli.
Free radicals, reactive molecules, can cause cellular damage leading to cancer. Broccoli’s compounds, mostly antioxidants, combat free radicals and neutralize their harm, promoting overall health (via Cancer). These compounds may also influence estrogen levels, reducing some people’s breast cancer risk (per Live Science).
Eating broccoli every day might help regulate your blood glucose
Research suggests a link between broccoli consumption and blood glucose regulation, especially in diabetes cases. Broccoli contains sulforaphane, a phytochemical also found in other cruciferous vegetables (via MD Anderson Cancer Center).
A study cited by Live Science showed that sulforaphane helped obese participants regulate blood glucose, aiding in disease prevention. However, it had no effect on non-obese participants. In those affected, fasting blood sugar dropped by around 10% more than a placebo.
Compared to metformin, a leading diabetes drug, sulforaphane has fewer side effects and is better tolerated. Research is ongoing to further understand its role in prediabetes (via Live Science).
Symptoms of autism may decrease
Sulforaphane, which helps regulate blood glucose, may also reduce autism symptoms.
A 2014 study in the Proceedings of the National Academy of Sciences suggests that regularly consuming sulforaphane from broccoli extract can alleviate some autism symptoms. While more studies are needed, the observed symptom improvement is promising (via Live Science). Researchers believe sulforaphane may reduce oxidative stress in individuals with autism.
It’s challenging to consume enough sulforaphane to trigger these changes. Even if you meet the threshold through broccoli, the compound’s amount varies by varietal, making it difficult to measure. People also vary in their ability to convert the compound into usable sulforaphane.
Eating broccoli every day can positively affect your cholesterol
Cholesterol has a bad reputation. There are two types: LDL, known for its negative effects, and HDL, which helps keep arteries unclogged and reduces certain disease risks (via the Cleveland Clinic).
HDL aids in digesting dietary fats, which helps lower “bad” cholesterol when broccoli is consumed. This effect is being studied for its link to cancer and heart disease reduction (via Healthline). “Bad” cholesterol, if unchecked, is a major heart disease contributor.
Steamed broccoli can influence bile production and positively affect cholesterol levels, according to a study in Nutrition Research.
If you take certain medications, you’ll need to be careful
Certain medications, like warfarin, can interact poorly with vitamins in broccoli. As a blood thinner, warfarin prevents blood clotting and is prescribed for heartbeat irregularities, heart attacks, and other blood/heart issues (via Medline Plus).
Vitamin K may not mix well with warfarin, so be cautious if you want to include broccoli in your diet (via Nutrition Review). Broccoli contains vitamin K, so avoid excessive intake. Dark leafy greens, including broccoli, contain 100-570 micrograms of vitamin K per 3-cup serving. This isn’t enough to interact negatively with warfarin, but 700-1500 micrograms can increase risk.
Dark leafy greens are healthy in moderation but over-consuming them with warfarin can harm your health.
Too much broccoli might negatively affect your thyroid
Even vegetables can have negative health effects if consumed excessively. While vegetables are healthy, moderation is key.
Healthline explains that over-consuming leafy greens often occurs when adding them to smoothies and juices. These greens contain thiocyanates, which can hinder iodine absorption and harm thyroid health. This can lead to hypothyroidism, characterized by an enlarged thyroid, weight gain, dry skin, fatigue, and constipation.
If you have thyroid issues, you’re at higher risk for complications from excessive leafy greens. However, moderation is usually safe (via Healthline).
You might get super gassy
Over-eating broccoli, especially when covered in cheese, can lead to gas and digestive issues.
Broccoli contains fiber and raffinose, which can cause gas. Fiber feeds bacteria in the colon, while raffinose is a carbohydrate humans can’t digest due to lacking the necessary enzyme, leading to gas (via Livestrong).
The body’s inability to process broccoli is to blame for gas, not the broccoli itself. To prevent gas, cook broccoli well to aid digestion. Livestrong recommends taking Gas-X or Beano to alleviate discomfort.
