Little trees, dino pops, nature’s lollipops—no matter what you call it, broccoli is a nutritional powerhouse. Packed with a range of health benefits, this versatile veggie has rightfully earned its place on the superfoods list.
Originating in ancient Rome, broccoli belongs to the cabbage family, which also includes Brussels sprouts and cauliflower. It comes in two main varieties: the familiar green “calabrese” type and the Romanesco variety loved by chefs around the world. You can also find broccoli in colors ranging from green to purple to white.
So, what makes broccoli so special? Let’s take a look:
Highly Nutritious
One cup of broccoli delivers three grams of protein and an impressive 135% of your daily vitamin C needs. It’s also a good source of vitamin K and folate.
Health-Promoting Properties
Broccoli contains sulforaphane, a compound with cancer-fighting properties. Additionally, it’s packed with antioxidants that help prevent cell damage, which can lead to cancer. Broccoli also supports gut health, boosts immunity, and may help lower triglycerides and LDL (“bad”) cholesterol.
Helps Manage Blood Sugar Levels
The antioxidants and fiber in broccoli help regulate blood sugar, an important benefit for those with a history of diabetes.
Satisfies Hunger
With 3 grams of fiber per cup, broccoli is a filling addition to your meal. According to MyPlate guidelines, fruits and vegetables like broccoli should fill half your plate for optimal nutrition.
Incredibly Versatile!
Broccoli can be enjoyed in a variety of dishes—from soups and stir-fries to raw veggie trays (for maximum cancer-fighting benefits) or roasted with potatoes and carrots for a hearty side.
Pick up a head of broccoli in your favorite variety and color at your local grocery store or visit the Brevard Farmer’s Market on Thursdays from 3-6 p.m. at Wickham Park to purchase some from a local grower. While you’re there, ask them how they like to prepare this super vegetable!
Written by: Rebecca Byerly and Elizabeth Shephard
In celebration of National Chips and Dip Day on March 23rd, try this fun and healthy recipe for broccoli at home:
Malibu Farm’s “Broccomole” Dip
(makes 1 ½ cups)
Ingredients:
1 cup broccoli florets
1/4 cup finely chopped yellow onion
1/2 bunch cilantro
2 limes, juiced
Jalapeño pepper, diced, to taste
Instructions:
Cook broccoli florets in salted water for 1 minute.
Drain and combine all ingredients in a food processor. Pulse until a mash forms.
Season with salt to taste. Grab a bowl of chips and dig in!
Tip: For a creamier version of broccomole, add two ripe avocados.
Katherine D. McManus, Harvard Health Publishing. “Ten Superfoods to Boost a Healthy Diet.” Harvard Health Blog, 3 October 2022. https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463.
US Department of Agriculture. “Eat Healthy with MyPlate.” Dietary Guidelines for Americans 2020-2025. https://www.myplate.gov/.
“5 Health Benefits of Broccoli.” Cleveland Clinic Health Essentials, 27 October 2023. https://health.clevelandclinic.org/broccoli-benefits.
Firman, Tehrene, “Malibu Farm’s Broccomole Dip.” Well and Good, 5 July 2019. Recipe reprinted with permission from Malibu Farm Cookbook: Recipes from the California Coast. Copyright © 2014 by Helene Henderson. Published by Clarkson Potter/Publishers, an imprint of Penguin Random House LLC. https://www.wellandgood.com/food/broccomole-recipe.
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