There's a reason broccoli is a superfood — and a fan favorite of dietitians. It's packed with health benefits.

Here's why broccoli should take center stage in your meal plan, and how to prepare this versatile vegetable to take it to the next level.

Broccoli Nutrition Facts

Broccoli is a superfood. It’s low in calories, but packed with nutrients, fiber, vitamins, and minerals. According to the USDA, a half cup of cooked broccoli (without salt) provides these and other key nutrients:

  • Calcium — 31.2 mg.
  • Carbohydrates — 5.6 g.
  • Fat — 0.32 g.
  • Fiber — 2.57 g.
  • Folate — 84.2 mcg.
  • Potassium — 229 mg (10% DV).
  • Protein — 1.86 g.
  • Vitamin A — 60.1 mcg.
  • Vitamin C — 50.6 mg.
  • Vitamin K — 110 mcg.

Broccoli helps your body stay healthy. It also has more health benefits, such as reducing inflammation and protecting cells from damage.

Broccoli Health Benefits

From providing fiber to vitamins K and C, broccoli works hard so your body can, too. This superfood can also eliminate toxins and fight diseases, making it a key staple.

Cancer prevention

Broccoli is a cruciferous vegetable along with cauliflower, kale, and cabbage. Cruciferous vegetables are known for helping to reduce cancer risk, specifically gastrointestinal, lung, and colorectal cancer. The cancer fighting properties in broccoli include antioxidants and sulforaphane.

Bone health

Since broccoli is a great source of calcium and vitamin K, it helps keep your bones healthy. Broccoli also promotes healthy bone growth, which helps to prevent osteoporosis.

Eye health

The vitamin A and antioxidants in broccoli, such as beta-carotene and lutein, promote healthy vision. They protect cells in your eyes and reduce your risk of age-related macular degeneration and cataracts.

Healthy digestion

Broccoli is high in fiber, which keeps your digestion healthy so you stay regular. It also makes you feel full faster, which helps you maintain a healthy weight.

Heart health

Eating broccoli can reduce your risk of heart disease. Its anti-inflammatory and antioxidant properties protect your heart and blood vessels, and its fiber helps lower cholesterol.

Immune health

Broccoli contains vitamin C and antioxidants that support your immune system and promote wound healing. They reduce inflammation and help your immune system fight off bacteria and viruses.

Blood clotting

Broccoli is rich in vitamin K, which is necessary for blood clotting. But be sure to speak with your doctor if you take blood thinners, as foods high in Vitamin K can affect these medications.

Skin health

Broccoli’s antioxidants protect the cells in your body, including your skin cells, which can slow signs of aging. In addition, the anti-cancer compounds in broccoli protect against several types of cancer, including skin cancer.

Ways to Eat More Broccoli

It's easy to incorporate broccoli into your daily diet and reap this superfood's health benefits.

But first, know that:

  • Frozen broccoli is as healthy as fresh broccoli. Being flash-frozen hours after harvest locks in vitamins.
  • Whether you eat broccoli raw or cooked doesn't matter — both ways have their own health advantages.

If you're looking to grow your own, broccoli prefers cooler weather and needs at least six hours of sun daily. You can store homegrown broccoli in the refrigerator for up to five days. If you have a large amount, blanch and freeze so you can keep it for up to a year.

Broccoli preparation tips

To add more of this superfood to your meals, try these broccoli cooking tips:

  • Add chopped broccoli to an omelet, mixed vegetable soup, or prepared rice bowl.
  • Add servings to your favorite fruit smoothie.
  • Lightly steam broccoli florets and cool them to make a raw veggie platter for easy snacking.
  • Make broccoli pesto by chopping roasted broccoli in a food processor and then pureeing it with olive oil, walnuts, fresh garlic, and Parmesan cheese.
  • Make coleslaw or salad from shredded cabbage, carrots, and broccoli stems and add your favorite dressing.
  • Sauté broccoli with olive oil, garlic, and a pinch of seasoning for a side dish that goes with almost any main.

To get the most out of your broccoli, keep these tips in mind:

  • Boiling broccoli for a long time causes vitamins to leach into the water — if you discard this water, you could lose those benefits. Instead, add it to soups, freeze it in cubes for smoothies, or boil grains in it.
  • If you like softer broccoli, try adding it to soups or stews toward the end of cooking. The nutrients will remain in your broth or sauce.
  • Cooking broccoli loses some of its vitamin C, but it makes it easier for your body to absorb other compounds, like beta-carotene.
  • If you want tender broccoli, look for fresh and young broccoli. These will be smaller, bright green stalks and florets. Larger and older stalks are tougher but add crunch to a chopped salad.
  • Chopping and chewing raw broccoli activates the anti-cancer compounds. Steaming or quick-stir-frying can also activate them. Quicker cooking broccoli also helps retain vitamins.