Broccoli
A cruciferous vegetable that provides a large share of daily vitamin C and vitamin K for very few calories.
What Broccoli Provides
Broccoli belongs to the cruciferous family, along with cabbage, kale, and cauliflower. It is exceptionally high in vitamin C and vitamin K, and also provides folate, calcium, and fibre. It contains glucosinolates — sulfur-containing compounds that give broccoli its characteristic smell and are being studied for their role in cellular protection.
Nutrition Highlights
Vitamin C
One cup of chopped raw broccoli provides about 81 mg of vitamin C — more than a day’s requirement for most adults. Vitamin C contributes to immune function and collagen formation.
Vitamin K
A cup supplies roughly 92 µg of vitamin K. Vitamin K is required for normal blood clotting and contributes to the maintenance of bone.
Folate and Calcium
Broccoli provides about 57 µg of folate and 43 mg of calcium per cup. Folate is important for cell division, and calcium for bone and muscle function.
Glucosinolates and Fibre
Broccoli contains about 2.4 g of fibre per cup, plus glucosinolates such as sulforaphane. These compounds are being investigated for their potential role in protecting cells from damage.
How to Include Broccoli in a Balanced Diet
- Steamed for 4–5 minutes and served with olive oil and lemon.
- Roasted with garlic until the edges caramelise.
- Added raw to salads or slaw for crunch.
- Stir-fried with ginger, soy sauce, and other vegetables.
- Blended into soups or pasta sauces for extra nutrients.
Who Might Want to Watch Portions
Because broccoli is high in vitamin K, people taking blood-thinning medication such as warfarin should keep their intake consistent rather than avoiding it. Large amounts of raw cruciferous vegetables can cause bloating or gas in some people; cooking reduces this. People with a history of kidney stones may wish to moderate very high intakes of cruciferous vegetables.