Broccoli

Broccoli is a member of the cabbage family, and is closely related to

cauliflower. Its cultivation originated in Italy. Broccolo, its Italian name,

means "cabbage sprout." Because of its different components, broccoli

provides a range of tastes and textures, from soft and flowery (the floret) to fibrous and crunchy

(the stem and stalk). Do not let the smell of the sulfur compounds that are released while

cooking keep you away from this highly nutritious vegetable.

This chart graphically details the %DV that a serving of Broccoli provides for each of the

nutrients of which it is a good, very good, or excellent source according to our Food Rating

System. Additional information about the amount of these nutrients provided by Broccoli can be

found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile

for Broccoli, featuring information over 80 nutrients, can be found under the Food Rating

System Chart.

• Health Benefits • Description • History • How to Select and Store • How to Enjoy • Safety • Nutritional Profile • References

Health Benefits

Protection against Cancer

Like other cruciferous vegetables, broccoli contains the phytonutrients sulforaphane and the

indoles, which have significant anti-cancer effects. Research on indole-3-carbinol shows this

compound helps deactivate a potent estrogen metabolite (4-hydroxyestrone) that promotes tumor

growth, especially in estrogen-sensitive breast cells, while at the same time increasing the level

of 2-hydroxyestrone, a form of estrogen that can be cancer-protective. Indole-3-carbinol has

been shown to suppress not only breast tumor cell growth, but also cancer cell metastasis (the

movement of cancerous cells to other parts of the body).

Scientists have found that sulforaphane boosts the body's detoxification enzymes, potentially by

altering gene expression, thus helping to clear potentially carcinogenic substances more quickly.

When researchers at Johns Hopkins studied the effect of sulphoraphane on tumor formation in

lab animals, those animals given sulforaphane had fewer tumors, and the tumors they did

develop grew more slowly and weighed less, meaning they were smaller.

A study published in the cancer journal, Oncology Report demonstrated that sulforaphane, which

is a potent inducer of Phase 2 liver detoxification enzymes, also has a dose-dependent ability to

induce cell growth arrest and cell death via apoptosis (the self-destruct sequence the body uses to

eliminate abnormal cells) in both leukemia and melanoma cells.

Sulforaphane may also offer special protection to those with colon cancer-susceptible genes,

suggests a study conducted at Rutgers University and published online in the journal

Carcinogenesis.

In this study, researchers sought to learn whether sulforaphane could inhibit cancers arising from

one's genetic makeup. Rutgers researchers Ernest Mario, Ah-Ng Tony Kong and colleagues used

laboratory mice bred with a genetic mutation that switches off the tumor suppressor gene known

as APC, the same gene that is inactivated in the majority of human colon cancers. Animals with

this mutation spontaneously develop intestinal polyps, the precursors to colon cancer.

The study revealed that in animals fed sulforaphane, tumors were smaller, grew more slowly and

had higher apoptotic (cell suicide) indices. Additionally, those fed a higher dose of sulforaphane

had less risk of developing polyps than those fed a lower dose.

The researchers found that sulforaphane suppressed certain kinase enzymes. Kinases are cell

signaling enzymes that are present not only in animals, but also in humans. The kinases

suppressed by sulforaphane signal celluar activites that promote colon cancer.

According to lead researcher, Dr. Kong, "Our study corroborates the notion that sulforaphane

has chemopreventive activity…Our research has substantiated the connection between diet and

cancer prevention, and it is now clear that the expression of cancer-related genes can be

influenced by chemopreventive compounds in the things we eat."

Another study, published in Cancer, the journal of the American Cancer Society, looked at

indole-3-carbinol (I3C), a naturally occurring component of Brassica vegetables, such as

broccoli, cabbage, and Brussels sprouts. I3C has been recognized as a promising anticancer

agent against certain reproductive tumor cells. This laboratory study evaluated I3C's effects on

cell cycling progression and cancer cell proliferation in human prostate cancer cells. I3C was

shown to suppress the growth of prostate cancer cells in a dose-dependent manner by blocking

several important steps in cell cycling and also to inhibit the production of prostate specific

antigen (PSA), a protein produced by the prostate whose rising levels may indicate prostate

cancer. Researchers noted that the results of this study demonstrate that "I3C has a potent

antiproliferative effect" in human prostate cancer cells, which qualifies it as "a potential

chemotherapeutic agent" against human prostate cancer.

New research has greatly advanced scientists' understanding of just how Brassica family

vegetables such as broccoli, cabbage, cauliflower, kale and Brussels sprouts help prevent cancer.

When these vegetables are cut, chewed or digested, a sulfur-containing compound called sinigrin

is brought into contact with the enzyme myrosinase, resulting in the release of glucose and

breakdown products, including highly reactive compounds called isothiocyanates.

Isothiocyanates are not only potent inducers of the liver's Phase II enzymes, which detoxify

carcinogens, but research recently conducted at the Institute for Food Research in the U.K.

shows one of these compounds, allyl isothicyanate, also inhibits mitosis (cell division) and

stimulates apoptosis (programmed cell death) in human tumor cells.

Crucifers Cut Risk of Bladder Cancer

Human population as well as animal studies consistently show that diets high in cruciferous

vegetables, such as broccoli, kale, cabbage and cauliflower, are associated with lower incidence

of certain cancers, including lung, colon, breast and ovarian cancer. Now, research published in

the International Journal of Cancer (Zhao H, Lin J) suggests that bladder cancer can join the

list.

University of Texas researchers analyzed the diets of 697 newly diagnosed bladder cancer cases

and 708 healthy controls matched by age, gender and ethnicity. Average daily intake of

cruciferous vegetables was significantly lower in those with bladder cancer than in healthy

controls.

Those eating the most cruciferous vegetables were found to have a 29% lower risk of bladder

cancer compared to participants eating the least of this family of vegetables.

Crucifers' protective benefits were even more pronounced in three groups typically at higher risk

for bladder cancer: men, smokers, and older individuals (aged at least 64).

Diagnosed in about 336,000 people every year worldwide, bladder cancer is three times more

likely to affect men than women, according to the European School of Oncology.

Crucifers' well known cancer-fighting properties are thought to result from their high levels of

active phytochemicals called glucosinolates, which our bodies metabolize into powerful anti-

carcinogens called isothiocyanates.

Isothiocyanates offer the bladder, in particular, significant protection, most likely because the

majority of compounds produced by isothiocyanate metabolism travel through the bladder en

route to excretion in the urine, suggested the researchers.

Kaempferol-rich Broccoli Protective against Ovarian Cancer

A prospective study looking at dietary intake of 5 common flavonoids in 66,940 women in the

Nurses Health Study over 18 years of follow up found those whose diets provided the most of 5

common flavonoids (myricetin, kaempferol, quercetin, and luteolin), had a 25% reduced risk of

ovarian cancer, compared with those consuming the least.

Women whose diets provided the most kaempferol, a flavonoid concentrated in non-herbal tea

(like green tea), broccoli and onions, were found to have a 40% lower risk of ovarian cancer,

compared to women with the lowest kaempferol intake. Similarly, women whose diets provided

the most luteolin intake had a 34% reduced risk of ovarian cancer, compared those with the

lowest luteolin intake. Celery and parsley are some of the most highly concentrated sources of

luteolin, which is also found in rutabagas, hot peppers and spinach. (Gates Ta, Tworoger SS, et

al., Int J Cancer.)

Cruciferous Vegetables Help Lower Risk of Certain Aggressive Prostate Cancers

Researchers from Canada and the U.S. evaluated the association between prostate cancer risk

and intake of fruits and vegetables in 29,361 men in the Prostate, Lung, Colorectal and Ovarian

Cancer Screening Trial. While there was no relationship found between overall prostate cancer

risk and fruit and vegetable consumption, there was a relationship found between aggressive

stage III and stage IV cancers that had expanded beyond the prostate gland (called extraprostatic

prostate cancers) and vegetable intake. Consuming at least one weekly serving of cruciferous

vegetables was associated with a near 40% reduction in risk of stage III and stage IV tumors

risk, with broccoli and cauliflower offering the most protection. Men eating broccoli more than

once a week were 45% less likely to develop stage III and IV prostate cancers, and eating

cauliflower more than once a week conferred a 52% reduction in stage III and stage IV prostate

cancer risk. (Kirsh VA, Peters U, et al., J Natl Cancer Inst.)

Broccoli Teams Up with Tomatoes to More Effectively Fight Prostate Cancer

Broccoli and tomatoes-two vegetables separately recognized for their cancer-fighting

capabilities-are even more successful against prostate cancer when working as a team in the

daily diet, shows a study published in Cancer Research.

"When tomatoes and broccoli are eaten together, we see an additive effect. We think it's because

different bioactive compounds in each food work on different anti-cancer pathways," said John

Erdman, Professor of Food Science and Human Nutrition at the University of Illinois.

Starting one month before male rats were implanted with prostate tumors, Erdman and doctoral

candidate Kirstie Canene-Adams fed the animals one of 5 different diets. Then they compared

the cancer-preventive effects of the diets to treatment with finasteride, a drug commonly

prescribed for men with enlarged prostates, or surgical castration.

The diets contained one of the following: 10% tomato, 10% broccoli, 5% tomato plus 5%

broccoli, 10% tomato plus 10% broccoli, or lycopene (23 or 224 nmol/g diet).

The tomato and broccoli given as powders made from the whole vegetable to compare the

effects of eating the whole food to simply consuming one active compound as a nutritional

supplement- in this case, lycopene, a carotenoid found in tomatoes.

After 22 weeks, when the rats' were sacrificed and their prostate tumors weighed, the 10%

tomato/broccoli combination was shown to greatly outperform all other diets, shrinking prostate

tumors by 52%.

Broccoli alone decreased tumor weight by 42%, and tomato alone by 34%.

Lycopene alone (23 or 224 nmol/g diet) came in last, reducing tumor weight by 7% and 18%

respectively.

Only castration-a last resort option for most men, although it resulted in a 62% reduction in

prostate tumor weight-approached the level of protection delivered by the tomato/broccoli diet.

Said Erdman, "As nutritionists, it was very exciting to compare this drastic surgery to diet and

see that tumor reduction was similar."

"Older men with slow-growing prostate cancer who have chosen watchful waiting over

chemotherapy and radiation should seriously consider altering their diets to include more

tomatoes and broccoli," said Canene-Adams.

To get the prostate health benefits seen in this study, a 55-year-old man would need to consume

1.4 cups of raw broccoli and 2.5 cups of fresh tomato, 1 cup of tomato sauce or ½ cup of tomato

paste daily, said Canene-Adams.

Erdman noted that this study shows eating whole foods is better than taking isolated nutrients.

"It's better to eat tomatoes than to take a lycopene supplement-and cooked tomatoes may be

better than raw tomatoes. Chopping and heating make the cancer-fighting constituents of

tomatoes and broccoli more bioavailable," he said.

Practical Tips: While the phytonutrients in tomatoes become more concentrated when they are

cooked into a sauce or paste, and more bioavailable when eaten with a little oil, those in broccoli

will be greatly reduced if this vegetable is overcooked. Steam or healthy sauté broccoli no more

than 5 minutes.

Also, broccoli's cancer-preventive compounds form after it has been cut, but heat denatures the

enzyme necessary for this process. For optimal nutrient formation, cut broccoli florets in half or

into quarters, depending on their initial size, and let sit for 5 minutes before cooking.

Broccoli and tomatoes can make a delicious team at virtually any meal or snack:

• Healthy sauté broccoli and onion, then add to your favorite breakfast omelet and serve with grilled tomatoes.

• Enjoy a bowl of tomato soup along with a salad including broccoli florets for lunch.

• Add lightly steamed broccoli florets to the tomato-paste toppings on your favorite pizza.

• Healthy sauté broccoli florets along with other favorite vegetables, such as onions and mushrooms, add to pasta sauce and use to top whole wheat pasta or brown rice.

• For a quick snack, serve raw broccoli florets along with the carrot and celery sticks, dip and crackers, and toast your prostate's health with a glass of tomato juice.

Optimize Your Cells' Detoxification / Cleansing Ability

For about 20 years, we've known that many phytonutrients work as antioxidants to disarm free

radicals before they can damage DNA, cell membranes and fat-containing molecules such as

cholesterol. Now, new research is revealing that phytonutrients in broccoli work at a much

deeper level. These compounds actually signal our genes to increase production of enzymes

involved in detoxification, the cleansing process through which our bodies eliminate harmful

compounds.

The phytonutrients in broccoli and other cruciferous vegetables initiate an intricate dance inside

our cells in which gene response elements direct and balance the steps among dozens of

detoxification enzyme partners, each performing its own protective role in perfect balance with

the other dancers. The natural synergy that results optimizes our cells' ability to disarm and clear

free radicals and toxins, including potential carcinogens, which may be why cruciferous

vegetables appear to significantly lower our risk of cancer.

Recent studies show that those eating the most cruciferous vegetables have a much lower risk of

prostate, colorectal and lung cancer-even whencompared to those who regularly eat other

vegetables:

In a study of over 1,000 men conducted at the Fred Hutchinson Cancer Research Center in

Seattle, WA, those eating 28 servings of vegetables a week had a 35% lower risk of prostate

cancer, but those consuming just 3 or more servings of cruciferous vegetables each week had a

44% lower prostate cancer risk.

In the Netherlands Cohort Study on Diet and Cancer, in which data was collected on over

100,000 people for more than 6 years, those eating the most vegetables benefited with a 25%

lower risk of colorectal cancers, but those eating the most cruciferous vegetables did almost

twice as well with a 49% drop in their colorectal cancer risk.

A study of Chinese women in Singapore, a city in which air pollution levels are often high

putting stress on the detoxification capacity of residents' lungs, found that in non-smokers, eating

cruciferous vegetables lowered risk of lung cancer by 30%. In smokers, regular cruciferous

vegetable consumption reduced lung cancer risk an amazing 69%!

How many weekly servings of cruciferous vegetables do you need to lower your risk of cancer?

Just 3 to 5 servings-less than one serving a day! (1 serving = 1 cup)

To get the most benefit from your cruciferous vegetables like broccoli, be sure to choose

organically grown varieties (their phytonutrient levels are higher than conventionally grown),

and steam lightly (this method of cooking has been shown to not only retain the most

phytonutrients but to maximize their availability).

For a brief overview of the process through which cruciferous vegetables boost our ability to

detoxify or cleanse harmful compounds and examples of how specific phytonutrients in crucifers

work together to protect us against cancer, see our FAQ: Optimizing Your Cells'

Detoxification/Cleansing Ability by Eating Cruciferous Vegetables.

Broccoli definitely proves the adage, "Good things come in small packages" since by weight

they provide an even more concentrated source of sulfur-containing phytonutrients than mature

broccoli. Researchers estimate that broccoli sprouts contain 10-100 times the power of mature

broccoli to boost enzymes that detoxify potential carcinogens! A healthy serving of broccoli

sprouts in your salad or sandwich can offer some great health benefits.

Support Stomach Health

A study published in Antimicrobial Agents and Chemotherapy provides support for broccoli's

ability to eliminate Helicobacter pylori (H. pylori). In this study, sulforaphane, a phytonutrient

richly abundant in the form of its precursor in broccoli and broccoli sprouts, was able to

completely eradicate H. pylori in 8 of 11 laboratory animals that had been infected with the

bacterium via the implantation of infected human gastric cells. Results were so dramatic the

researchers concluded that sulforaphane-rich broccoli may be of benefit in the treatment or

prevention of infection with H. pylori, a primary cause of ulcers. Clinical research is being

planned that will hopefully confirm these findings and other similar findings, potentially offering

people an effective dietary approach to eliminate H. pylori.

A more recent study published in Inflammopharmacology also supports these findings.

The research team, led by Akinori Yanaka of the University of Tsukuba, Japan, found that in

patients with H. pylori infection, a diet including 100 grams of broccoli sprouts per day (about 3

ounces) resulted in a significant reduction of H. pylori and pepsinogen (a biomarker in the blood

indicating the degree of gastritis).

The researchers think these beneficial results are due to broccoli sprouts' especially rich

concentration of sulforaphane, which can protect against oxidative (free radical) damage in cells

that can damage DNA, potentially causing cancer.

An H. pylori infection results in a constant barrage of oxidative damage to the cells that make up

the lining of the stomach. Cells can survive against such chronic oxidative stress by increasing

their protective arsenal of anti-oxidant enzymes, thereby protecting cells from DNA damage.

Recent studies have shown that the gene encoding Nrf-2 (NF-E2 p45-related factor-2) plays an

important role in increasing the production of antioxidant enzymes protective against oxidative

stress. Sulforaphane stimulates this nrf-2 gene-dependent production of anti-oxidant enzymes,

thereby protecting cells from oxidative injury during H. pylori infection.

The Japanese team recruited 40 patients infected with H. pylori. Each day for two months, 20

patients ate a diet with 100 grams of sulforaphane-rich broccoli sprouts each day for two months,

while the remaining 20 ate a diet with 100 grams of alfalfa sprouts instead.

"We wanted to test alfalfa spouts together with broccoli sprouts," Yanaka explained, "because

the chemical constituents of the two plants are almost identical, except that 100 grams of

broccoli sprouts contain 250 milligrams of sulforaphane glucosinolate whereas alfalfa sprouts

contain neither sulforaphane nor sulforaphane glucosinolate."

(Glucosinolates, naturally occurring compounds in cruciferous vegetables such as broccoli,

cauliflower and cabbage are enzymatically converted into sulforaphane and other bioactive

components when the sprouts are chewed or cut.)

At the end of the two-month dietary regimen, patients consuming 100 grams of broccoli sprouts

per day showed significantly less H. pylori and markedly decreased pepsinogen (an indicator of

gastric atrophy). Those eating alfalfa sprouts did not show any effect.

"Even though we were unable to eradicate H. pylori, to be able suppress it and relieve the

accompanying gastritis by means as simple as eating more broccoli sprouts is good news for the

many people who are infected," said Yanaka. Infection with H. pylori is very common

worldwide, and some experts estimate that nearly 50% of the American public is infected with

the bacterium.

In addition, this research provides a deeper understanding of earlier studies suggesting broccoli

sprouts have cancer-preventive properties. We now know that by increasing the production of

anti-oxidant enzymes that protect against H. pylori-induced DNA damage, these sulforaphane-

rich sprouts may also help prevent gastric cancer.

Help for Sun-Damaged Skin

Sulforaphane, an active compound found in Brassica family vegetables has already been shown

to boost liver and skin cells' detoxifying abilities. Now, research conducted at John's Hopkins

University and published in Cancer Letters indicates sulforaphane can help repair sun-damaged

skin.

After exposure to a dose of UV light comparable to that which would be received by a person

sunbathing by the sea on a clear summer's day, twice weekly for 20 weeks, test animals were

treated with varying doses of broccoli extract applied topically to their backs, 5 days a week for

11 weeks. Broccoli extract counteracted the animals' skin cells' carcinogenic response to UV

light.

Recent research has demonstrated that some sun exposure is essential for good health since it is

needed for our production of vitamin D, yet tto much may be of concern as skin cancer rates

continue to rise due to depletion of the ozone layer. Broccoli sprouts' ability to repair damage

done to sun-exposed skin may offer us a way to receive the benefits of sunlight we need without

increasing our risk for skin cancer.

A Cardio-Protective Vegetable

Broccoli has been singled out as one of the small number of vegetables and fruits that

contributed to the significant reduction in heart disease risk seen in a recent meta-analysis of

seven prospective studies. Of the more than 100,000 individuals who participated in these

studies, those who diets most frequently included broccoli, tea, onions, and apples-the richest

sources of flavonoids-gained a 20% reduction in their risk of heart disease.

Consumption of cruciferous vegetables, such as broccoli, is known to reduce the risk of a

number of cancers, especially lung, colon, breast, ovarian and bladder cancer. Now, research

reveals that crucifers provide significant cardiovascular benefits as well.

Researchers from the University of Hawaii have shown that, at the tiny concentration of just 100

micromoles per liter, a phytonutrient found in cruciferous vegetables, indole-3-carbinol, lowers

liver cells' secretion of the cholesterol transporter, apolipoproteinB-100 by 56%! Apolipoprotein

B-100 (apoB) is the main carrier of LDL cholesterol to tissues, and high levels have been linked

to plaque formation in the blood vessels.

When liver cells were treated with I-3-C, not only was apoB-100 secretion cut by more than half,

but significant decreases also occurred in the synthesis of lipids (fats), including triglycerides

and cholesterol esters. (Maiyoh GK, Huh JE, et al., J Nutr.)

Cataract Prevention

Broccoli and other leafy green vegetables contain powerful phytonutrient antioxidants in the

carotenoid family called lutein and zeaxanthin, both of which are concentrated in large quantities

in the lens of the eye. When 36,000 men in the Health Professionals Follow-Up Study were

monitored, those who ate broccoli more than twice a week had a 23% lower risk of cataracts

compared to men who consumed this antioxidant-rich vegetable less than once a month. In

addition to the antioxidant potential of broccoli's carotenoids, recent research has suggested that

sulforaphane may also have antioxidant potential, being able to protect human eye cells from

free radical stressors.

Stronger Bones with Broccoli

When it comes to building strong bones, broccoli's got it all for less. One cup of cooked broccoli

contains 74 mg of calcium, plus 123 mg of vitamin C, which significantly improves calcium's

absorption; all this for a total of only 44 calories. To put this in perspective, an orange contains

no calcium, 69 mg of vitamin C, and 60-about 50% more-calories. Dairy products, long touted

as the most reliable source of calcium, contain no vitamin C, but do contain saturated fat. A glass

of 2% milk contains 121 calories, and 42 of those calories come from fat.

An Immune System Booster

Not only does a cup of broccoli contain the RDA for vitamin C, it also fortifies your immune

system with a hefty 1359 mcg of beta-carotene, and small but useful amounts of zinc and

selenium, two trace minerals that act as cofactors in numerous immune defensive actions.

A Birth Defect Fighter

Especially if you are pregnant, be sure to eat broccoli. A cup of broccoli supplies 94 mcg of folic

acid, a B-vitamin essential for proper cellular division because it is necessary in DNA synthesis.

Without folic acid, the fetus' nervous system cells do not divide properly. Deficiency of folic

acid during pregnancy has been linked to several birth defects, including neural tube defects like

spina bifida. Despite folic acid's wide occurence in food (it's name comes from the Latin word

folium, meaning "foliage," because it's found in green leafy vegetables), folic acid deficiency is

the most common vitamin deficiency in the world.

Description

Broccoli's name is derived from the Latin word brachium, which means branch or arm, a

reflection of its tree-like shape that features a compact head of florets attached by small stems to

a larger stalk. Because of its different components, this vegetable provides a complex of tastes

and textures, ranging from soft and flowery (the florets) to fibrous and crunchy (the stem and

stalk). Its color can range from deep sage to dark green to purplish-green, depending upon the

variety. One of the most popular type of broccoli sold in North America is known as Italian

green, or Calabrese, named after the Italian province of Calabria where it first grew.

Other vegetables related to broccoli are broccolini, a mix between broccoli and kale, and

broccoflower, a cross between broccoli and cauliflower. Broccoli sprouts have also recently

become popular as a result of research uncovering their high concentration of the anti-cancer

phytonutrient, sulforaphane.

History

Broccoli has its roots in Italy. In ancient Roman times, it was developed from wild cabbage, a

plant that more resembles collards than broccoli. It spread through out the Near East where it

was appreciated for its edible flower heads and was subsequently brought back to Italy where it

was further cultivated. Broccoli was introduced to the United States in colonial times,

popularized by Italian immigrants who brought this prized vegetable with them to the New

World.

How to Select and Store

Choose broccoli with floret clusters that are compact and not bruised. They should be uniformly

colored, either dark green, sage or purple-green, depending upon variety, and with no yellowing.

In addition, they should not have any yellow flowers blossoming through, as this is a sign of

over maturity. The stalk and stems should be firm with no slimy spots appearing either there or

on the florets. If leaves are attached, they should be vibrant in color and not wilted.

Broccoli is very perishable and should be stored in open plastic bag in the refrigerator crisper

where it will keep for a week. Since water on the surface will encourage its degradation, do not

wash the broccoli before refrigerating. Broccoli that has been blanched and then frozen can stay

up to a year. Leftover cooked broccoli should be placed in tightly covered container and stored

in the refrigerator where it will keep for a few days.

How to Enjoy

For some of our favorite recipes, click Recipes.

Tips for Preparing Broccoli:

Both cooked and raw broccoli make excellent additions to your meal plan. Some of the health-

supporting compounds in broccoli can be increased by slicing or chewing, since both slicing and

chewing can help activate enzymes in the broccoli. The heating (for example, steaming) of

unsliced broccoli is also fine, since bacteria in the intestine also have enzymes that can cause

production of health-supportive compounds. When cooking broccoli, however, the stems and

florets should be prepared differently. Since the fibrous stems take longer to cook, they can be

prepared separately for a few minutes before adding the florets. For quicker cooking, make

lengthwise slits in the stems. While people do not generally eat the leaves, they are perfectly

edible and contain concentrated amounts of nutrients.

The World's Healthiest Foods has long recommended quickly steaming or healthy sautéing as

the best ways to cook vegetables to retain their nutrients. Several recent studies have confirmed

this advice. The way you cook can dramatically impact the amount of nutrients your vegetables

deliver.

A study published in the Journal of the Science of Food and Agriculture investigated the effects

of various methods of cooking broccoli. Of all the methods of preparation, steaming caused the

least loss of nutrients.

Microwaving broccoli resulted in a loss of 97%, 74% and 87% of its three major antioxidant

compounds-flavonoids, sinapics and caffeoyl-quinic derivatives. In comparison, steaming

broccoli resulted in a loss of only 11%, 0% and 8%, respectively, of the same antioxidants.

Study co-author, Dr. Cristina Garcia-Viguera, noted that "Most of the bioactive compounds are

water-soluble; during heating, they leach in a high percentage into the cooking water. Because of

this, it is recommended to cook vegetables in the minimum amount of water (as in steaming) in

order to retain their nutritional benefits."

A second study, published in the same issue of the Journal of the Science of Food and

Agriculture, provides similar evidence. In this study, Finnish researchers found that blanching

vegetables prior to freezing caused losses of up to a third of their antioxidant content. Although

slight further losses occurred during frozen storage, most bioactive compounds including

antioxidants remained stable. The bottomline: how you prepare and cook your food may have a

major impact on its nutrient-richness.

A third study, published in the British Medical Journal, checked to see how much of the B

vitamin, folate, was retained after broccoli, spinach or potatoes were boiled or steamed.

Boiling for typical time periods caused a loss of 56% of the folate in broccoli, and 51% of the

folate in spinach, while boiling potatoes caused only minimal folate loss. Steaming spinach or

broccoli, in contrast, caused no significant loss of folate.

The take home message: Boiling potatoes may be okay, but to get the most benefit from

cruciferous vegetables like broccoli, and greens like spinach, cook them lightly!

Further Confirmation Microwave Cooking Increases Nutrient Losses

Researchers set out to determine the effects of various approaches to microwave cooking (with

differences in time cooked, power used, and use of water) on various health-promoting

compounds found in broccoli (glucosinolates, phenolic compounds, minerals, and vitamin C).

All microwave cooking conditions decreased levels of all the health-promoting compounds

studied, except for mineral levels, which remained stable.

Vitamin C suffered the greatest reduction, which was determined to be due to degradation and

leaching. Reductions in phenolic compounds and glucosinolates were found to be primarily due

to leaching into water. Longer cooking times and higher volumes of water were determined to be

the most problematic factors that contributed to loss of certain nutrients. (Lopez-Berenguer C, et

al., J Agric Food Chem.) Practical Tip: If you plan on microwaving your broccoli, use the least

amount of water possible and keep your cooking time as short as possible.

If You're Going to Stir Fry Your Broccoli, Use Extra Virgin Olive or Sunflower Oil

Broccoli is known to be a rich source of cancer-preventive glucosinolates, phenols, vitamin C

and minerals (potassium, sodium, calcium, magnesium, iron, manganese, zinc, and copper). Stir-

frying methods that would best maintain broccoli's rich array of nutrients were investigated by

Spanish researchers.

When they stir-fried freshly harvested broccoli florets in various edible oils (extra virgin olive

oil, refined olive oil, sunflower oil, peanut oil, soybean oil, and safflower oil), they discovered

that levels of vitamin C and phenolic compounds were more affected than those of minerals and

glucosinolates.

Only broccoli lightly stir-fried in extra virgin olive oil or sunflower oil retained similar

glucosinolate and vitamin C levels as uncooked broccoli.

While we recommend cooking your broccoli by using either George's "Healthy Sauté" method

(in which a few tablespoons of broth are used during cooking instead of oil, and the vegetable

dressed with oil immediately afterwards), or light steaming, if you must use oil, select an organic

extra virgin olive oil or sunflower oil, and be sure to stir fry for the shortest amount of time.

(Moreno DA, Lopez-Berenguer C, et al., J Food Sci.)

A Few Quick Serving Ideas:

Sprinkle lemon juice and sesame seeds over lightly steamed broccoli.

Toss pasta with olive oil, pine nuts and healthy sautéed broccoli florets. Add salt and pepper to

taste.

Purée cooked broccoli and cauliflower, then combine with seasonings of your choice to make a

simple, yet delicious, soup.

Add broccoli florets and chopped stalks to omelets.

Safety

Broccoli and Goitrogens

Broccoli contains goitrogens, naturally-occurring substances in certain foods that can interfere

with the functioning of the thyroid gland. Individuals with already existing and untreated thyroid

problems may want to avoid broccoli for this reason. Cooking may help to inactivate the

goitrogenic compounds found in food. However, it is not clear from the research exactly what

percent of goitrogenic compounds get inactivated by cooking, or exactly how much risk is

involved with the consumption of broccoli by individuals with pre-existing and untreated thyroid

problems. For more on this subject, please see "What are goitrogens and in which foods are they

found?"

Nutritional Profile

Broccoli contains glucosinolates, phytochemicals which break down to compounds called

indoles and isothiocyanates (such as sulphoraphane). Broccoli also contains the carotenoid,

lutein. Broccoli is an excellent source of the vitamins K, C, and A, as well as folate and fiber.

Broccoli is a very good source of phosphorus, potassium, magnesium and the vitamins B6 and E.

For an in-depth nutritional profile click here: Broccoli.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for

Broccoli is also available. This profile includes information on a full array of nutrients, including

carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino

acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the

calories they contain, we created a Food Rating System. This system allows us to highlight the

foods that are especially rich in particular nutrients. The following chart shows the nutrients for

which this food is either an excellent, very good, or good source (below the chart you will find a

table that explains these qualifications). If a nutrient is not listed in the chart, it does not

necessarily mean that the food doesn't contain it. It simply means that the nutrient is not

provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's

in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as

excellent, very good, or good - please use the link below the chart.) To read this chart accurately,

you'll need to glance up in the top left corner where you will find the name of the food and the

serving size we used to calculate the food's nutrient composition. This serving size will tell you

how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now,

returning to the chart itself, you can look next to the nutrient name in order to find the nutrient

amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density

that we calculated for this food and nutrient, and the rating we established in our rating system.

For most of our nutrient ratings, we adopted the government standards for food labeling that are

found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."

Read more background information and details of our rating system.

Broccoli, steamed

1.00 cup 156.00 grams 43.68 calories

Nutrient Amount

DV

(%)

Nutrient

Density

World's Healthiest

Foods Rating

vitamin C 123.40 mg 205.7 84.8 excellent

vitamin K 155.20 mcg

194.0 79.9 excellent

vitamin A 2280.72 IU 45.6 18.8 excellent

folate 93.91 mcg 23.5 9.7 excellent

dietary fiber 4.68 g 18.7 7.7 excellent

manganese 0.34 mg 17.0 7.0 very good

tryptophan 0.05 g 15.6 6.4 very good

potassium 505.44 mg 14.4 6.0 very good

vitamin B6 (pyridoxine) 0.22 mg 11.0 4.5 very good

vitamin B2 (riboflavin) 0.18 mg 10.6 4.4 very good

phosphorus 102.80 mg 10.3 4.2 very good

magnesium 39.00 mg 9.8 4.0 very good

protein 4.66 g 9.3 3.8 very good

omega 3 fatty acids 0.20 g 8.3 3.4 very good

vitamin B5 (pantothenic acid)

0.79 mg 7.9 3.3 good

iron 1.37 mg 7.6 3.1 good

calcium 74.72 mg 7.5 3.1 good

vitamin B1 (thiamin) 0.09 mg 6.0 2.5 good

vitamin B3 (niacin) 0.94 mg 4.7 1.9 good

zinc 0.62 mg 4.1 1.7 good

vitamin E 0.75 mg 3.8 1.5 good

World's Healthiest

Foods Rating Rule

excellent DV>=75% OR Density>=7.6 AND DV>=10%

very good DV>=50% OR Density>=3.4 AND DV>=5%

good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Broccoli

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