Wellness  

8 benefits of broccoli and how to add it to your meals

By Musa Adekunle

05 March 2025   |   10:50 am

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Broccoli is one of the most nutritious vegetables you can eat. It is packed with fibre, essential vitamins, minerals, and powerful antioxidants that support overall health. Eating broccoli regularly can boost your well-being in many ways. Here are some surprising benefits: 1. Strengthens the immune system Broccoli is rich in vitamin C, which helps the…

Broccoli is one of the most nutritious vegetables you can eat. It is packed with fibre, essential vitamins, minerals, and powerful antioxidants that support overall health.

Eating broccoli regularly can boost your well-being in many ways.

Here are some surprising benefits:

1. Strengthens the immune system

Broccoli is rich in vitamin C, which helps the body fight infections. It also contains antioxidants that protect cells from damage.

2. Supports heart health

This green vegetable helps reduce bad cholesterol levels and keeps blood pressure in check. The fibre in broccoli also promotes good heart function.

3. Aids digestion

Broccoli contains fibre and water, which improve digestion and prevent constipation. It also supports gut health by promoting the growth of good bacteria.

READ ALSO: Natural chemical in broccoli found to prevent, treat stroke

4. Promotes bone health

With high amounts of calcium, vitamin K, and phosphorus, broccoli strengthens bones and reduces the risk of osteoporosis.

5. Helps fight inflammation

Broccoli has powerful anti-inflammatory properties that help reduce swelling and pain in the body. It may also lower the risk of chronic diseases.

6. Protects the skin

The antioxidants in broccoli, including vitamin C and beta-carotene, help keep the skin healthy and youthful. They fight free radicals that cause premature ageing.

7. May reduce cancer risk

Broccoli contains compounds like sulforaphane, which help detoxify the body and lower the risk of certain cancers, including breast and prostate cancer.

8. Supports brain health

With nutrients like vitamin K and choline, broccoli improves memory and cognitive function. It also helps protect the brain from age-related decline.

How much broccoli is too much?

Eating ½ to 1 cup of broccoli per serving is ideal. The USDA recommends at least 2.5 cups of vegetables daily, including broccoli. However, consuming more than 2–3 cups may cause bloating and digestive discomfort due to its high fibre content.

People with thyroid issues should also eat broccoli in moderation since it contains goitrogens, which can interfere with thyroid function.

Best ways to prepare broccoli

Cooking broccoli the right way helps preserve its nutrients and enhance its taste. Here are some healthy ways to enjoy it:

Lightly steam it to keep its nutrients intact.

Sauté with garlic and olive oil for a flavourful and healthy side dish.
Roast it in the oven with a sprinkle of sea salt and lemon juice.
Add it to salads, soups, or stir-fries for extra crunch and nutrients.
Broccoli is a superfood you don’t want to miss out on. Eat it regularly in different ways to enjoy its full health benefits.