Why put broccoli on your plate Andy De Santis, RD, Registered Dietitian

Broccoli is a member of the Brassica family of cruciferous vegetables and is related to other leafy greens like kale, brussel sprouts, cauliflower and cabbage. In addition to being a good source of much needed nutrients like potassium and fibre, Broccoli also happens to be one of the most Vitamin C-rich fruits and vegetables.

The high fibre and potassium content make it ideal to contribute to lower cholesterol and blood pressure levels while the high vitamin C content makes it an excellent candidate to combine with plant-based iron sources like beans and tofu to enhance their iron absorption.

Broccoli is also home to a host of unique phytochemical compounds, each with their own unique health benefits. It is one of the relatively few foods that contains the flavonol antioxidants quercetin and kaemperfol which are potentially anti-inflammatory and associated with better brain health and slower cognitive decline.

Broccoli also contains the carotenoid compounds lutein and zeaxanthin, two potent antioxidants known to contribute positively to vision and eye health. Other unique compounds in broccoli include sulforaphane and indole-3-carbinol, both of which are thought to have anti-cancer properties owing to their potent antioxidant effects.

Broccoli is a familiar vegetable, generally widely available and can be enjoyed raw, sauteed, roasted or air fried. The fact that it is commonly available frozen makes it even more accessible for people with busy lifestyles trying to optimize their vegetable intake.

Presenter: Andy De Santis, Registered Dietitian, Toronto, ON

Local Practitioners: Registered Dietitian