Benefits, disadvantages, nutritional value of eating broccoli, vitamins, and minerals present in them, plant compounds –

What are the benefits of broccoli?

The bioactive compound present in it has many benefits like –

Protect from cancer

  • The abnormal growth of cells due to oxidative stress is known as cancer.
  • Broccoli contains many such antioxidant compounds that are helpful in preventing the abnormal growth of cancer cells.
  • Many types of observational studies have shown that broccoli consumption is helpful in reducing the risk of many cancers such as lung cancer, colorectal cancer, breast cancer, prostate, pancreatic and gastric cancer, etc.
  • Some studies suggest that the compounds present in broccoli affect liver enzymes.
  • Which helps in reducing the development of cancer by reducing oxidative stress, reducing inflammation, improving the immune system.
  • Also, the elements present in broccoli slow down the process of their formation by reducing oxidative stress.

Good for eyes

  • Due to aging, people may have to face conditions like reduced eyesight.
  • The elements present in broccoli help in reducing age related eye disorders.
  • Vitamin A deficiency can cause night blindness which can be corrected by correcting the deficiency of Vitamin A.
  • Apart from this, the consumption of broccoli by people with weak eyesight in general benefits, it improves eyesight.

Reduces bad cholesterol

  • There are two types of cholesterol, good and bad.
  • In which LDL cholesterol is considered bad.
  • Whereas HDL cholesterol is considered good.
  • Cholesterol is very important for many important functions in the body.
  • Cholesterol plays a major role in the formation of bile acids that digest fat.
  • Bile acids are made by the liver and stored in the gallbladder.
  • Whenever you consume fat, these bile acids are released by the gallbladder.
  • After which the bile acid can be reabsorbed into the bloodstream and used.
  • The elements present in broccoli combine with bile acid in the digestive system to increase its absorption and prevent its reuse.
  • As a result, the level of bad cholesterol in the body gets reduced.

(Symptoms of high cholesterol are bad – click to know more)

What are the side effects of broccoli?

Broccoli is well digested by most people and its allergy is very rare. But there can be some disadvantages of eating broccoli, the following people should be careful.

  • Thyroid problems – Broccoli is considered a goitrogen which means that high amounts of broccoli are harmful to the thyroid gland. These effects can be reduced by cooking the food in high heat.
  • Some medications – People taking medications such as blood thinners should consult a doctor before consuming an overdose of broccoli as it contains high amounts of vitamin K1 which can interact with the drug.

Nutritional value of broccoli

Generally, raw broccoli is almost 90 percent water, 7 percent carbs, 3 percent protein, besides fat is negligible. In 91 grams of broccoli –

  • 31 calories
  • 2.5 grams protein
  • 2.4 grams fiber
  • 0.4 grams fat
  • 1.5 grams sugar
  • 6 grams carbs

Vitamins and Minerals in Broccoli

Broccoli is considered rich in vitamins and minerals, which include –

Vitamin C

  • Contains a type of antioxidant that helps in skin health and strengthens the immune system.
  • About 45 grams of broccoli contains 70 percent of the daily requirement of Vitamin C.


  • You can get it from a good amount of whole grain food.
  • Apart from this, it is also present in pulses, fruits, vegetables, etc.



  • It is also called vitamin B9.
  • This vitamin is very important for pregnant women.
  • It is needed for normal tissue growth and for cells to function.

Vitamin K1

  • Vitamin K1 is very helpful for maintaining better bone health.
  • Apart from this, it is also necessary in cases of making blood clots.
  • Broccoli is considered a good source of Vitamin K1.


  • Iron is one of the essential minerals for the body.
  • Its job is to deliver oxygen through the red blood cells in the body.

Other Plant Compounds in Broccoli

Broccoli is full of many types of antioxidants and plant compounds which have many health benefits.

  • Sulforaphane 
  • Carotenoids 
  • Kaempferol 
  • Quercetin 
  • Indole-3-Carbinol


Broccoli is a vegetable that is part of the cabbage family and is similar to kale, brussel sprouts, cauliflower.

It is rich in many nutrients like fiber, Vitamin C, Vitamin K, Iron, Potassium. It contains more protein than other vegetables.

You can take advantage of broccoli by adding it raw or cooked in any recipe.

FAQs – What are the Benefits and side effects of Broccoli?

Which is better broccoli or spinach?

  • Broccoli is full of nutrients like zinc, calcium, vitamin b1, vitamin b5, etc.
  • Spinach is loaded with nutrients like potassium, dietary fiber, vitamin b6, iron, etc.
  • Overall, many experts suggest that spinach is better than broccoli.  

Is it okay to eat broccoli every day?

  • As broccoli has many benefits like reducing the risk of many types of cancer, good antioxidant sources, etc. it can be consumed regularly.

Can broccoli make you fat?

  • It is known to help people who want to lose fat.

Who Cannot eat broccoli?

  • People with thyroid disorders requires to take the doctor’s consultation before consuming it.

Why is broccoli not good for you?

  • It contains a compound named thiocyanates that could be dangerous for many people.
  • People allergic to the compound may experience – weight gain, bloated face, fatigue, hair loss, etc.

References –