Broccoli consumption has tripled over the past 30 years worldwide.¹

This surge in popularity is likely due to research uncovering the many health-promoting benefits of this cruciferous vegetable.

Broccoli contains compounds unique to cruciferous vegetables called glucosinolates. During chewing and digestion, these are broken down into active compounds like sulforaphane, which has been extensively studied for its anti-cancer properties.²

Higher intake of cruciferous vegetables like broccoli has been associated with lower incidence of stomach,³ breast,^2,4 and colorectal cancers.^2,5

One hospital-based observational study found that people who consumed more than one serving of cruciferous vegetables like broccoli, particularly in raw form, had 40% lower odds of pancreatic cancer, compared to those who ate less than half a serving per week. Each additional serving per week was associated with additional 7%-15% lower odds of getting pancreatic cancer.⁶

Consuming broccoli could also help slow the progression of prostate cancer.

In a randomized, double-blind study involving men on active surveillance for prostate cancer, participants were given 300 mL of broccoli soup per week for 12 weeks. They were randomized into three groups: one received soup alone, while the other two consumed broccoli soup with three and seven times the glucoraphanin content of the control, respectively. Researchers found that consuming broccoli soup affected gene expression in a way that could help reduce the risk of cancer progression. The results were more promising in men who consumed broccoli soup with three and seven times the glucoraphanin content of the control in a dose-dependent manner.⁷

Broccoli can be enjoyed raw, roasted, stir-fried, boiled, or steamed. However, one study showed that all cooking—except for steaming—led to significant decreases in many of broccoli’s key health-promoting compounds, including chlorophyll, soluble protein, and glucosinolates.⁸

In one in vitro study, steaming broccoli was shown to improve its bile acid-binding ability compared to the raw vegetable. This has the potential to help lower the risk of heart disease and cancer, but more research in humans is needed.⁹

References

1. Das P. Yours Truly Broccoli. Science and Culture. 2021;87:109-14.
2. Syed RU, Moni SS, Break MKB, et al. Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Antibiotics (Basel). 2023 Jul 7;12(7).
3. Morrison MEW, Joseph JM, McCann SE, et al. Cruciferous Vegetable Consumption and Stomach Cancer: A Case-Control Study. Nutr Cancer. 2020;72(1):52-61.
4. Zhang NQ, Ho SC, Mo XF, et al. Glucosinolate and isothiocyanate intakes are inversely associated with breast cancer risk: a case-control study in China. Br J Nutr. 2018 Apr;119(8):957-64.
5. Borgas P, Gonzalez G, Veselkov K, et al. Phytochemically rich dietary components and the risk of colorectal cancer: A systematic review and meta-analysis of observational studies. World J Clin Oncol. 2021 Jun 24;12(6):482-99.
6. Morrison MEW, Hobika EG, Joseph JM, et al. Cruciferous vegetable consumption and pancreatic cancer: A case-control study. Cancer Epidemiol. 2021 Jun;72:101924.
7. Traka MH, Melchini A, Coode-Bate J, et al. Transcriptional changes in prostate of men on active surveillance after a 12-mo glucoraphanin-rich broccoli intervention-results from the Effect of Sulforaphane on prostate CAncer PrEvention (ESCAPE) randomized controlled trial. Am J Clin Nutr. 2019 Apr 1;109(4):1133-44.
8. Yuan GF, Sun B, Yuan J, et al. Effects of different cooking methods on health-promoting compounds of broccoli. J Zhejiang Univ Sci B. 2009 Aug;10(8):580-8.
9. Kahlon TS, Chiu MC, Chapman MH. Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage. Nutr Res. 2008 Jun;28(6):351-7.