Broccoli: The Green Superhero We Never Knew We Needed

​LET'S face it: broccoli has long been the butt of dinner table jokes and the nemesis of picky eaters everywhere. But what if I told you that this humble green floret is actually a nutritional powerhouse, stealthily fighting off diseases and keeping your body in tip-top shape? Buckle up, because it's time to give broccoli the standing ovation it deserves.

BROCCOLI is a proud member of the Brassica family, which includes other health heroes like kale, cabbage, and Brussels sprouts. These veggies are rich in bioactive compounds such as glucosinolates, vitamins C, K, and folate, carotenoids, phenols, and essential minerals. In fact, a single serving of broccoli provides more vitamin C than an orange and more calcium than a glass of milk. Glucosinolates are sulfur-containing compounds responsible for broccoli's distinctive taste and smell. When consumed, they break down into sulphorophane, which have been shown to have protective effects against certain types of cancer, including prostate, intestinal, liver, lung, breast, and bladder cancers. These compounds also exhibit anti-inflammatory and antioxidant properties, contributing to cardiovascular health, skin health, eye health, bone quality and metabolic health - particularly in regulating blood sugar. Vegetables in the Brassica family also play a tremendous role in supporting the body's detoxification pathways, making them vital for those with impaired detoxification ability, of those who are peri-menopausal, or menopausal.

WHILE most people focus on the florets, broccoli's leaves and stalks are also nutritional goldmines. Consider shredding the stalks (or purchase already shredded) to make a nutritiously packed slaw, or toss over a salad. They are excellent sources of minerals like calcium, potassium, zinc, and iron, as well as dietary fiber and essential amino acids. So, the next time you're prepping broccoli, think twice before tossing those stalks and leaves—they're too valuable to waste.​  If you have read this far, but are dismayed by your inability to tolerate this long loathed vegetable, have no fear, you can also get the benefits from broccoli sprouts, or even a broccoli tea!  There are even broccoli supplements for those who are unable to challenge their pallet.  

BROCCOLI'S benefits extend to brain health as well. Its high levels of antioxidants and anti-inflammatory compounds help protect against neurodegenerative diseases. Additionally, the presence of vitamin K and choline supports cognitive function and memory. ​

OF course, it probably goes without saying, that your gut microbiome benefits from a daily dose of broccoli as well. Between the dietary fiber and prebiotic compounds, this veggie’s got the goods to keep digestion smooth, inflammation down, and your gut microbiome thriving like it’s on vacation in Santorini.

NOW that you're aware of broccoli's superpowers, here are some fun ways to include it in your meals:

• Broccoli Smoothie: Blend raw broccoli with fruits like pineapple and banana for a nutrient-packed drink.​

• Roasted Broccoli: Toss florets with olive oil, garlic, and your favorite spices, then roast until crispy.​

• Broccoli Pesto: Swap basil for broccoli in your pesto recipe for a unique twist.​

• Stir-Fry: Add broccoli to your favorite stir-fry dishes for added crunch and nutrition.

• Roasted with garlic: A classic, appetizer and your taste buds will thank you

• Chopped into omelets: Protein power breakfast unlocked

• Steamed and dipped: Hot tip: peanut sauce is a game-changer

IT'S time to stop viewing broccoli as the villain of the vegetable world. With its impressive array of health benefits, it's clear that broccoli is a true superhero in disguise. So, embrace the green goodness and let broccoli take center stage on your plate.

References:

1. Zhang X, Jia Q, Jia X, Li J, Sun X, Min L, Liu Z, Ma W, Zhao J. Brassica vegetables-an undervalued nutritional goldmine. Hortic Res. 2024 Oct 30;12(2):uhae302. doi: 10.1093/hr/uhae302. PMID: 39949883; PMCID: PMC11822409.

2. Soengas P, Velasco P, Fernández JC, Cartea ME. New Vegetable Brassica Foods: A Promising Source of Bioactive Compounds. Foods. 2021 Nov 24;10(12):2911. doi: 10.3390/foods10122911. PMID: 34945461; PMCID: PMC8700788.

3. Shinali TS, Zhang Y, Altaf M, Nsabiyeze A, Han Z, Shi S, Shang N. The Valorization of Wastes and Byproducts from Cruciferous Vegetables: A Review on the Potential Utilization of Cabbage, Cauliflower, and Broccoli Byproducts. Foods. 2024 Apr 11;13(8):1163. doi: 10.3390/foods13081163. PMID: 38672834; PMCID: PMC11049176.

4. Soengas P, Velasco P, Fernández JC, Cartea ME. New Vegetable Brassica Foods: A Promising Source of Bioactive Compounds. Foods. 2021 Nov 24;10(12):2911. doi: 10.3390/foods10122911. PMID: 34945461; PMCID: PMC8700788.