Broccoli
Evidence-based nutritional information, health benefits, and longevity research for broccoli. Serving size: 100g (1 cup chopped)
Complete Nutritional Profile
Per 100g (1 cup chopped)
Health Benefits
Evidence-based health benefits of broccoli
Exceptionally high in vitamin C (149% DV) for immune function and collagen synthesis
Vitamin K for bone health and proper blood clotting (169% DV)
Sulforaphane activates NRF2 pathway for cellular detoxification and longevity
High fiber for gut health and metabolic function
Folate for DNA synthesis and cardiovascular health
Low calorie, high nutrient density ideal for healthspan
Longevity & Healthspan Research
Latest scientific evidence on broccoli and healthy aging
How to Use Broccoli
1-2 cups daily as part of diverse vegetable intake. Aim for 3-5 servings of cruciferous vegetables per week for cancer-protective benefits.
- Steamed lightly (3-4 min): Maximizes sulforaphane availability
- Raw with mustard powder: Myrosinase enzyme enhances sulforaphane formation
- Quick sauté: Minimal nutrient loss, good flavor
- Avoid: Boiling which leaches nutrients into water; overcooking destroys myrosinase enzyme
Lightly steaming or eating raw with myrosinase-containing foods (mustard, wasabi) increases sulforaphane bioavailability by 3-4x compared to prolonged cooking.
- Combine with healthy fats (olive oil, avocado) to enhance absorption of fat-soluble vitamins A, E, K
- Add mustard powder or wasabi to boost sulforaphane formation
- Pair with vitamin C-rich foods to enhance iron absorption
- Hypothyroidism: Large amounts may interfere with iodine uptake (cook to reduce goitrogens)
- Blood thinning medications: High vitamin K content may affect INR
- IBS/FODMAP sensitivity: May cause digestive discomfort in some individuals