Broccoli: Health Benefits, Risks & Nutrition Facts

   Your parents knew what was up when they told you to eat your broccoli.
   This verdant vegetable is a powerhouse of nutrients. It's reputed to benefit digestion, the cardiovascular system and the immune system, and to have anti-inflammatory and even cancer-preventing properties. Plus, broccoli is low in sodium and calories, at about 31 calories per serving. It's also a fat-free vegetable.
   Broccoli has an impressive nutritional profile. It is "high in fiber, very high in vitamin C and has potassium, B6 and vitamin A," raved Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at the University of Texas at Austin. "For a nonstarchy vegetable, it has a good amount of protein."
Broccoli is also packed with phytochemicals and antioxidants. Phytochemicals are chemicals in plants that are responsible for color, smell and flavor. Research shows that they have numerous healthful benefits, according to the American Institute for Cancer Research. Phytochemicals in broccoli are good for the immune system. They include glucobrassicin; carotenoids, such as zeaxanthin and beta-carotene; and kaempferol, a flavonoid.
Antioxidants are chemicals produced by the body or found in fruits, vegetables and grains. "Antioxidants can help find and neutralize free radicals that cause cell damage," Jarzabkowski told Live Science. Free radicals are unstable molecules made during metabolism. The damage they can cause may lead to cancer, according to the National Cancer Institute.
Broccoli is a good source of lutein, a compound antioxidant, and sulforaphane, which is a very potent antioxidant," Jarzabkowski said.
Broccoli also contains additional nutrients, including some magnesium, phosphorus, a little zinc and iron.

HEALTH BENEFITS 
Cancer Prevention 
Probably the most publicized health benefit of broccoli is its possible ability to help prevent cancer. "Broccoli is a cruciferous vegetable, and all vegetables in this group may be protective against some stomach and intestinal cancers," Jarzabkowski said.
The American Cancer Society notes broccoli's isothiocyanates, including sulforaphane and indole-3-carbinol. These chemicals boost detoxifying enzymes and act as antioxidants, reducing oxidative stress. They also may affect estrogen levels, which may help reduce breast cancer risk.
Cholesterol reduction 
According to Jarzabkowski, broccoli can help lower cholesterol because the soluble fiber in the vegetable binds with the cholesterol in the blood. This binding makes the cholesterol easier to excrete, and consequently lessens cholesterol levels in the body.
Detoxification 
Phytocheimcals glucoraphanin, gluconasturtiin and glucobrassicin compose a terrific trio in broccoli. Together, they aid all steps of the body's detoxification process, from activation to neutralization and elimination of contaminants. A study published in the journal Proceedings of the National Academy of Sciences of the United States of America found that the sprouts of broccoli may be especially potent in this regard.
Heart Health 
In addition to reducing cholesterol, broccoli can aid in heart health by helping to keep blood vessels strong. The sulforaphane in broccoli is also an anti-inflammatory and may be able to prevent or reverse damage to blood vessel linings caused by chronic blood sugar problems. And the vegetable's B-complex vitamins can help