The Veggie Breakdown: Episode 2 — Broccoli

MICRONUTRIENTS  

Broccoli is a nutrient-dense cruciferous vegetable loaded with vitamin C, vitamin K, folate, and potassium. A single cup of raw broccoli delivers over 80 milligrams of vitamin C, nearly 90% of the daily value, and more than 100% of vitamin K. It also contains iron, calcium, and a range of phytochemicals including sulforaphane, which has been studied for its potential anti-cancer properties.

MACRONUTRIENTS  

Raw broccoli is about 90% water, with 7% carbohydrates, 3% protein, and almost no fat. One cup (91g) provides roughly 31 calories, 2.5 grams of protein, 6 grams of carbs, and 2.4 grams of fiber. It’s a low-calorie, high-volume food that supports satiety and digestive health.

ORIGIN  

Broccoli originated in the eastern Mediterranean and was cultivated in Italy over 2,000 years ago. It was refined from wild cabbage relatives and became a staple in Roman diets. The name “broccoli” comes from the Italian word “broccolo,” meaning “the flowering crest of a cabbage.” It was introduced to England and America in the 1700s.

COLOR AND PHYTOCHEMICALS  

Its deep green florets and pale stalks are rich in chlorophyll and glucosinolates. Sulforaphane, a compound formed when broccoli is chopped or chewed, has been linked to enhanced detoxification and reduced inflammation. The tree-like structure of broccoli makes it ideal for absorbing flavor during cooking, but gentle steaming preserves its antioxidant profile best.

BENEFITS  

Broccoli supports immune function, cardiovascular health, and bone integrity. Its vitamin K and calcium content contribute to skeletal strength, while fiber and antioxidants help regulate blood sugar and reduce oxidative stress. Emerging research also suggests benefits for eye health due to compounds like lutein and zeaxanthin.

COACHING SPOTLIGHT  

For aging adults or clients with texture aversions, steaming broccoli until tender-crisp preserves nutrients while softening the bite. Blending into soups or purees can increase intake without resistance. Pairing with lemon juice or vinegar enhances flavor and improves iron absorption from plant sources.

MOVEMENT MYTHS (NUTRITION EDITION)  

Myth: “Broccoli causes bloating and should be avoided.”  

Truth: Cruciferous vegetables can cause gas in sensitive individuals, but gradual introduction and proper cooking reduce this effect. The benefits far outweigh the discomfort for most people.