Broccoli Facts

Broccoli facts include tumour-prevention and providing many of the essential nutrients that stop a build up of toxic homocysteine; the vegetable is rich in folate and many other essential phytochemicals.

Briefly a few ordinary facts since I expect you already know many things about broccoli. It belongs to the cabbage-family and is called a brassica. The cauliflower is a first cousin but because it is less rich in those dark pigments that help prevent tumours and in my opinion tastes a little less special, the green is my first choice.

Broccoli head

This page was last updated by Bernard Preston on 23rd April, 2004.

Its other major virtue is that it can be grown in cold and moderate climates; the branching varieties continue to bear for months. Having reaped the main head, don't pull the plant; it will continue to produce florets that can be plucked daily for vegetable soups and stews.

Reap them before they flower. Just two or three plants will keep the average family in broccoli soup for months.

Notice the florets still being produced on this plant; the young leaves and flowers are excellent too.

I really don't know why we humans blithely assume that malignancies are diseases that only other people get. They are common; one in six people will die from cancer and the end is usually miserable. It behooves each and every one of us to take whatever steps we can to avoid it; or suffer the consequences.

Pascal's wager is an interesting and profound little game. In it you are obliged to make a choice; fence sitting is not allowed. Apply it to this statement. "I will get cancer or no, I won't."

Broccoli is the richest known source of a phytonutrient called Glucoraphanin that is converted in the body into a powerful anti-tumour compound called Sulforaphane.

There's also good research on sulforaphane for diabetics too.

Prostate tumours

In the Journal of the National Tumour Institute researchers evaluated 1338 men with prostate neoplasms. They found a strong inverse-correlation between the aggressive malignancies and the cabbage family of foods, particularly broccoli.

More Brassicas meaning less Big-C is probably the most important of the broccoli facts.

Other research states that men low in Selenium, which is a powerful antioxidant are 5-times more likely to get prostate metastatic disease.

It comes as no surprise that broccoli is particularly rich in Selenium (1.6mg /100g); it is a big part of the prevention. Let your food be your medicine. Don't get the mineral as a supplement because then you miss out on the glucoraphanin; and many other virtues that are still unresearched. 

Skin tumours

New research confirms that white mice exposed to UV-light, a known carcinogen, were 25% less likely to get skin tumours if they were fed broccoli.

Stomach tumours

A bug called Helicobacter pylori, has been shown to dramatically increase the risk of stomach tumours; broccoli facts are part of the solution.

Research done at Johns Hopkins University found that Glucoraphanin had a potent double-action in preventing stomach disease.

Firstly the sulforaphane in certain varieties of broccoli, Brussels sprouts and in the nutrition of arugula is a potent bacteriostatic-agent against Helicobacter pylori, irrespective of its resistance to conventional antibiotics.

In other words, even if the bugs have grown resistant to antibiotics, the sulforaphane in broccoli will still nuke them; it's also found in other dark-green leafy vegetables like rocket.

Secondly they found that it was sulforaphane-induced detoxification and antioxidant enzymes that blocked gastric tumor formation.

The drug industry is of course busily making extracts that they can sell to you at great profit. Perhaps we should eat more delicious broccoli; much cheaper, nicer and almost certainly extra beneficial.

It's not unreasonable, though it remains unproven that the protective properties shown above apply to all metastatic disease; by stopping the unbridled proliferation of cells that characterises malignant tumours.

One of the great benefits of a low carbohydrate diet is that it clearly reduces reduces acid-reflux. So too the enjoyment of the probiotic kefir on a regular basis.

More about kefir benefits; on a personal note, this soured milk product completely alleviated my fifteen-year epigastric pain associated with a small hiatus hernia and a helicobacter infection. Broccoli kept it under control but it didn't cure it.

Another of broccoli's wonder compounds is a bioflavonoid called kaempferol; quite a mouthful. It's so powerful that the drug-industry is now looking at making medicines out of it.

Kaempferol and tumour prevention is getting researchers very excited.

Hip fracture

Interestingly raised homocysteine is now recognised as one of the risk factors, by a large amount of having a hip fracture; it weakens the collagen matrix of the bone. Simply enjoying your greens like broccoli on a daily basis is an important part our everyone's daily food regiment.

Read more about it at homocysteine and hip-fracture.


Reactive oxygen species are the product of normal metabolism, and also after exposure to toxins found in the environment. They are harmful, inhibiting normal cell function and there's plenty of research indicating they are involved in the development of tumours and chronic degenerative diseases.

Nrf2 is a protein found in cells that both senses the presence of these reactive oxygen species (generally shortened to ROS) and stimulates the nuclei of cells to produce powerful antioxidants to neutralise these toxic chemicals[1].

Knockout of Nrf2 in mice greatly increases the likelihood of succumbing to a number of diseases. In particular scientists are finding that glyphosate, a commonly used herbicide, also known as Roundup, inhibits this gene activator and even in small amounts induces death of the cells that produce sperm in prepubertal rat testis[2].

The beautiful broccoli fact is the ability of sulforaphane to halt this Nrf2 dysregulation and protect our cells from the pernicious effects of herbicides[3].

Pharmaceutical companies of course want you to take sulforaphane in supplements; we recommend you plant and eat more broccoli and other green leafy vegetables.

Lutein macular degeneration

Lutein macular degeneration, and two other diseases affected by the phytochemical, have caused the blindness of five million Americans; and much of it is entirely preventable if only they knew that kale and broccoli facts were rich in two substance, a deficiency of which would make them blind.

Lutein and zeaxanthin are two phytochemicals found in very high concentration in the retina; they absorbe the high frequency, read dangerous, radiation entering the eye.

If you do not get adequate amounts in your diet, there is a great chance you will get age-related macular degeneration; read, you will go blind. They also give protection against cataracts.

Kale, spinach, broccoli, lettuce and corn have large amounts of lutein and zeaxanthin; make sure you get the required 5-10 mg per day; if you enjoy your greens at least once or twice a day you should be fine. But one leaf of iceberg lettuce will not do the trick; lutein benefit.

Type "Zeaxanthin macular degeneration" into Site Search in the menu bar.

Broccoli Nutrition Facts

Broccoli nutrition facts help us discover the scientific basis of this delicious vegetable.


This may be well just be a boring, insignificant list of numbers to you but the following raw broccoli facts are important.

  • It rates very low on the carbohydrate count chart and has a VERY low Glycemic Index.
  • It is very high in anti-oxidants like zinc and selenium; it has more C than orange juice and should you have a problem with easy bruising, broccoli is reasonably high in vitamin K. Parsley is the queen there; it's definitely not just a garnish.
  • Broccoli is high in vitamins Pyridoxine and Folate, two of the B complex that have been linked to lower levels of heart attack and stroke; and a particularly nasty condition called Spina Bifida.

Comparing these figures with those for cooked broccoli show that some of these nutrients are leached away in the water used to boil the vegetable. Save it for a gravy or soup. For a comparison of these vitamins and minerals in other salads look at the parsley benefits page. Again, use the site search function in the navigation bar above.

100g raw BROCCOLI
Kcal 34
Protein 2.8
Carbohydrate 6,4
Fibre 2,6
Calcium 47
Magnesium 21
Potassium 316
Zinc 0,41
Selenium 2.5
Vit C 89
Folate 63
Vit B6 0,1
Vit B12 0
Vitamin A 623 IU
Vit E 0,78
Niacin 0,6
Vit K 102
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Win @ Broccoli Facts

We meat lovers often have too much of an amino acid called Homocysteine in the blood; and vegetarians often have too little of another known as Methionine.

What's the significance? Homocysteine has been strongly linked to heart disease and stroke. A Methionine deficiency is very serious because it is an "essential" amino acid. You can't build a strong body without it. The disease is called Kwashiorkor.

"Plasma homocysteine levels are strongly influenced by our food, as well as by genetic factors. The dietary components with the greatest effects are folic acid and vitamins B6 and B12.

Folic acid and other B vitamins help break down homocysteine in the body.

Several studies have found that higher blood levels of B vitamins are related, at least partly to lower concentrations of the toxic amino acid homocysteine. Other recent evidence shows that low blood levels of folic acid are linked with a higher risk of fatal coronary heart disease and stroke."

The American Heart Association.


Broccoli will help give your body a magnificent step up to greater wellbeing. The vitamins Folate, B6 and B12 are vital for the conversion of Homocysteine to Methionine in the body. Eat more rabbit food! You can read all about it at The H factor[4]; incidentally choline[5] is equally important. 

  • Glutathione is the body's best anti-aging chemical.
  • SAMe is one of the main anti-inflammatory chemicals in the body.

SAMe is also a powerful anti-depressant.

So even if you eat too much meat, we probably all do, provided you also enjoy plenty of broccoli facts, the nasty homocysteine will be converted to these anti-everything substances in your body. In effect, you can have your cake, and eat it.

Likewise homocysteine cardiovascular disease has been well-documented; your greens are profoundly important in all of wellness.

How to steam broccoli; it's a cinch.


Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself and Mother Earth for future generations; and your family too, of course. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books.

Here are the back issues.

  • Lifestyle and ideal body weight
  • What are ultra-processed foods?
  • Investing in long-term health
  • Diseases from plastic exposure
  • Intensive lifestyle management for obesity has limited value
  • A world largely devoid of Parkinson's Disease
  • The impact of friendly bacteria in the tum on the prevention of cancer
  • There's a hole in the bucket
  • Everyone is talking about weight loss drugs
  • Pull the sweet tooth
  • If you suffer from heartburn plant a susu
  • Refined maize meal and stunting
  • Should agriculture and industry get priority for water and electricity?
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  • Mill your own flour
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  • Microplastics from our water
  • Alternative types of water storage
  • Wear your clothes out
  • Comfort foods
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  • Go to bed slightly hungry
  • Keep bees
  • Blue zone folk are religious
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  • What can go in compost?
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  • Blue zone exercise
  • Harvest and store your rainwater
  • Create a cyan zone at your home

Nothing could be easier than how to steam broccoli. Even a hacker like me can do it. There are only three significant facts.

Use the stalk too, slicing it thinly and cooking it first for five minutes before adding the broccoli florets.

Steam it for less than ten minutes, or you'll lose some of the tumour-prevention properties.

Use an absolute minimum of water, steam on high heat, and save the water for a soup or gravy.

Broccoli soup recipes

Ingredients: How to cook broccoli. A piece of cake!

  1. 1 broccoli head, including the stalk. Or 3-4 cups of florets.
  2. 1 onion.
  3. 2-3 potatoes. Perhaps a carrot.
  4. 3-5 cloves of garlic.
  5. A few slithers of hot chili, some like it hot!
  6. CHICKEN BONE broth recipe is so easy to make at home.


The only difficult part of the preparation of your broccoli soup recipes is getting the chicken bones bouillon; then you have double benefit, even better than broccoli facts alone.

Broccoli soup and wholemeal bread.
  • Start about an hour ahead of time with your chicken bones bouillon.
  • In a separate pot, lightly saute the chopped onion in a TBSP of butter.
  • Meanwhile, thinly slice the broccoli stalk, and add to the onion.
  • Peel, crudely dice (since you are going to liquidise it) and add to the onion and broccoli-stalk mix that is sauteing.
  • Add any other veg that you choose, and the slithers of chilli, salt and pepper to taste.
  • Strain the chicken bones bouillon directly into your pot of onion, broccoli stalks and potatoes.
  • Boil for about 15 mins.
  • When the potatoes are nearly done, added the chopped broccoli, and bring rapidly to the boil for NO MORE THAN FIVE MINUTES.
  • Liquidise.

NOTES from broccoli facts on Cooking Broccoli

  • Cooking broccoli for more than ten minutes has been shown to reduce the Glucoraphanin content.
  • If you are on a low-carb diet, as recommended in our free weight loss programs, simply add less potato.
  • Interesting research shows that, even though you are eating exactly the same food, the same number of calories, if you liquidise your food you will put on less weight.
  • The young broccoli florets that you can pick continously for months after the head has been reaped are even richer in Glucoraphanin that the broccoli head.
  • The stalk is perfectly edible.
  • If you're eating this kind of food on a daily basis, your cholesterol will be "dangerously low"! Add a dollop of cream! Now you've got Broccoli Cream soup. And perhaps some chives.
  • Broccoli soup is just the easiest and quickest for the busy cook who wants slow food made fast.

How to steam broccoli

Add half a cup of water to a double cooker and bring to a rapid boil. I like to use the induction stove; it's quicker and cheaper than gas or conventional electric heating. How to steam broccoli is a breeze.

Slice the stalks thinly and drop them into the boiling water.

Lower the upper pan into place and add bite size pieces of your broccoli head; as you would like to serve it. Fit the lid on top and turn up the heat again until it's steaming merrily. Reduce the power.

We like them crisp, so no more than a couple minutes of steaming. The stalk slices will be cooked at the same time; in young plants they are equally delicious and nutritious and full of fibre to keep you colon happy. Only 5% of folk enjoying typical grocery store get sufficient.

Fat in broccoli

The fat in broccoli is negligible, and salmon of course (along with the olive and the avocado) has the very nutritious essential fatty acids that healthy nerves demand. So together they make a great dish. We had it last night! So easy to make, so delicious. 

WAYS TO COOK SALMON ... Broccoli and Salmon soup recipe. Use the site search function key.

Or just add a good dollop of butter if you are banting and concerned about the carbohydrate. Personally I'm very concerned that the ketogenic diets exclude the healthy, low GI carbs. It will help you get off the weight but it is not wise, nor is it necessary.

  • Modified Banting diet; use that Site Search tab in the main menu above.


Having two patients right now who are ailing seriously, one with double breast tumours (why, oh why did her doctor prescribe hormones in menopause when the risks are so high?) and another with a prostate malignancy helps focus the mind that adjusting spines is not the only important part of a DC's life.

Tomatoes and Omega-3 are also give potent prevention of prostate disease by the way. And research in Holland, which has the highest breast tumour rate in the world, one in eight women, suggests that a high animal protein diet is the cause; eat more Tofu nutrition and hummus, more fish and less red meat, and of course more of these broccoli facts. 

  • FISH SOUP ... 

Use the site search function in the main menu bar above.

A good source of water as in this reservoir is essential for broccoli gardening.

Our 25,000 litre reservoir contains enough water for two months supply. Two inches of rain (50mm) fills the reservoir. It's just lovely being able to wash your hair in soft suds and know that you are drinking no chlorine, fluorine or asbestos fibres from decaying pipes.

Having plenty of broccoli facts on the table from the garden is dependent on plenty of water.

A reservoir for harvesting rainwater, with pump for broccoli gardening.

Ebooks are taking the world by storm. Amazon is selling more electronic than paper tomes now. Save our forests, go digital! Plus they used to be much cheaper, but no longer.

My paper books cost about $15 but you can download my first ebook, Stones in my Clog for only $2.99. A DC in Holland.

  • A woman in acute pain who arrives on the arm of a man I presume is her husband but, no, Jan Two is her parish priest. And lover...
  • Dick is one of the world's best gliding instructors. He's been Dutch champion many times, flown at least ten times at the World Gliding championship... could a pupil fly so badly to make him airsick? You bet!
  • How Bernie got fired "op staande voet". Instant dismal. "Now... GO!"

Ebooks for download ... definitely the future.

How to grow broccoli

Broccoli is an easy-to-grow vegetable. In particular it keeps bearing for months, and the florets are perfect for making dark green leafy soups. Plant out the seedlings, water and weed and eat your supper in about 6-8 weeks, and for the next two months, and longer.

How to grow broccoli is for the larger garden.

Retirement sentiments

What do YOU plan to do when you reach sixty-five? Think about broccoli facts or put your feet up? Retire and expire! Retirement sentiments are for those who want to enjoy and long and full life.

Search for "Retirement sentiments" using the Site Search function above.

What are 5 facts about broccoli?

To summarise this long page, here are 5 facts about broccoli.

  1. Broccoli is rich in magnesium and all of the B vitamins, bar B12 needed to prevent a toxic homocysteine build up; and hence hip fracture.
  2. Broccoli consumption correlates strongly with less aggressive prostate tumours.
  3. Broccoli is rich in glucoraphanin that inhibits a nasty stomach bug called Helicobacter.
  4. Broccoli is rich in lutein and zeaxanthin that protect our eyes against macular degeneration.
  5. Broccoli can be cooked very quickly and makes one of the finest soups.

Bernard Preston

Bernard Preston is a semi-retired DC with an intense interest in preserving both our own health, and the planet. Broccoli facts, queen of the table, are high on the agenda.

Having got on top of the broccoli facts, his wife Helen plants the seeds and raises the seedlings; and then it's his responsibility to prepare the ground with compost, plant and water them.

At 75 both of them are in excellent health and take no medication.

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56 Groenekloof Rd,

Hilton, KZN

South Africa