Broccoli: A Powerful Vegetable for Cancer Prevention

By Joshua Payne, RDN, LDN, UF/IFAS Extension Hillsborough County FCS Agent and Shari Bresin, MNM, UF/IFAS Extension Pasco County FCS Agent

Broccoli is more than a side dish — it is a nutrition powerhouse linked to many health benefits, including cancer prevention. This cruciferous vegetable contains compounds called glucosinolates, which break down into active substances that may help protect cells from damage. Broccoli is also rich in vitamin C, vitamin K, and fiber, all of which support overall wellness.

Studies suggest that eating a variety of fruits and vegetables, including broccoli and other cruciferous vegetables like cauliflower and kale, may lower the risk of certain cancers. Broccoli’s fiber supports a healthy digestive system, while its antioxidants help fight oxidative stress in the body.

The good news is that broccoli can be enjoyed in many ways. You can steam it, roast it, or add it to soups, stir-fries, and salads. For the best flavor and nutrition, avoid overcooking — lightly steaming helps preserve its beneficial compounds.

Try This: Garlic Roasted Broccoli

2 cups fresh broccoli florets
1 tablespoon olive oil
1–2 garlic cloves, minced
Pinch of salt and black pepper
Optional: squeeze of lemon juice

Toss broccoli with olive oil, garlic, salt, and pepper. Spread evenly on a baking sheet. Roast at 400°F for 15–20 minutes until tender and slightly crisp. Squeeze lemon juice on top before serving.

References

American Institute for Cancer Research (AICR). Cruciferous Vegetables and Cancer Prevention. Available at: https://www.aicr.org
U.S. Department of Agriculture (USDA). FoodData Central. Broccoli, raw. Available at: https://fdc.nal.usda.gov
American Cancer Society. Diet and Physical Activity: What’s the Cancer Connection? Available at: https://www.cancer.org

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