Broccoli gets quite a bad rap because of its unappetizing green skin and bitter florets. But it’s high-time people stopped pushing broccoli to the edge of their plates.

Hailed as a superfood, broccoli boasts an impressive nutritional profile. It is also closely linked to many health benefits, from better digestion to a healthier heart. Plus, believe it or not, broccoli makes for quite the versatile and flavorful addition to a balanced diet.

The many health benefits of broccoli

Here are some of the most touted health benefits of broccoli, a nutritious cruciferous vegetable:

1. Provides many nutrients – Broccoli boasts a wide range of vitamins and minerals, such as potassium, selenium, folate and vitamins A, C and K. Our bodies need these nutrients to power crucial processes like digestion and metabolism.
2. Fortifies immune health – Eat your fill of broccoli for a stronger immune system. Broccoli offers high levels of vitamin C, a micronutrient known for its immune-boosting properties.
3. Combats inflammation – Broccoli can help protect our cells from the harmful effects of inflammation because of a powerful plant compound known as kaempferol.
4. Fights oxidative stress – Sulforaphane, a powerful plant chemical found in broccoli, helps protect our cells, proteins and DNA from damage caused by oxidative stress.
5. Supports heart health – Studies show that broccoli can lower blood pressure, which is only one of the various ways it supports heart health. Broccoli also helps lower levels of bad cholesterol. High cholesterol and blood pressure levels can put you at greater risk of heart disease.
6. Slows brain aging – Powerful antioxidants in broccoli, such as kaempferol and sulforaphane, may also help slow mental decline by protecting our brain cells from inflammation.
7. Boosts digestion – Broccoli is brimming with fiber, which helps keep food moving along our intestines. For this reason, people who often eat fiber-rich foods have no trouble passing stool on a regular basis.
8. Controls blood sugar – Fiber helps prevent our gut from absorbing too much sugar as well. This leads to better blood sugar control, which is important for warding off diabetes.
9. Maintains strong bones – Broccoli is an excellent source of vitamin K and calcium, two nutrients that are essential for maintaining strong bones and teeth. Other bone-building nutrients found in broccoli are phosphorus, zinc and vitamins A and C.
10. Prevents certain cancers – Some small studies suggest that broccoli can help lower the risk of certain cancers, including those of the breast, prostate and colon, because of the vegetable’s antioxidants.
11. Supports healthy pregnancy – Broccoli is rich in folate or vitamin B9, a nutrient essential for healthy fetal brain development. Therefore, pregnant women ought to eat more servings of broccoli.
12. Protects skin from sun damage – Too much sun exposure can damage our skin and accelerate aging. Fortunately, vitamin C in broccoli helps shield our skin from the sun’s harmful ultraviolet rays.

Healthy broccoli recipes

Raw or steamed broccoli florets can get boring pretty fast. Change up your meal plan by trying out any of these healthy broccoli recipes:

Perfect roasted broccoli

Serve roasted broccoli florets for a quick veggie side dish to round out a meal.

Ingredient for 4 servings:

• 1 garlic clove
• 6 cups broccoli florets
• 3 tablespoons olive oil, divided
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon kosher salt
• Ground black pepper

Preparation:

1. Preheat the oven to 450 F. Line a baking sheet with parchment paper.
2. Place florets on the sheet. Toss with salt and 2 tablespoons of olive oil. Roast for 20–25 minutes.
3. When done, remove florets from the oven. Grate the garlic onto the florets, then drizzle with lemon juice and the remaining olive oil. Toss to coat. Serve immediately.

Low-carb broccoli bowl

Fresh lemon juice, goat’s cheese and toasted pine nuts help tone down the natural bitterness of broccoli florets in this low-carb broc bowl recipe.

Ingredient for 4 servings:

• 3 garlic cloves, chopped
• 3 beetroots, sliced
• 2 cucumbers, sliced
• 4 cups grated broccoli
• 1 cup basil leaves
• 1 cup mint leaves
• 1 cup crumbled goat’s cheese
• 3/4 cup pine nuts
• 1/4 cup olive oil
• 1 tablespoon lemon juice
• 2 teaspoons lemon zest

Preparation:

1. Heat olive oil in a large pan. Saute pine nuts for 1–2 minutes, then saute garlic for 1 more minute.
2. Toss in the grated broccoli and cook for 3–4 minutes. Remove from heat and stir in lemon zest and juice, basil and mint. Season to taste with salt and pepper.
3. Divide the broccoli mixture between bowls. Top with the cucumber, beetroot and crumbled goat’s cheese. Drizzle with more lemon juice and olive oil if desired. Serve immediately.

Love it or hate it, there’s no denying the many health benefits of broccoli. To reap these benefits, eat more broc as part of a balanced diet.

Sources:

Healthline.com

ACoupleCooks.com

GoodFood.com.au