As a kid, maybe the only way you would eat broccoli was if it was covered in Velveeta. But if you haven’t discovered all the delicious broccoli recipes out there by now, you’re overdue. Broccoli and cheese rice muffins, chicken and cheese broccoli casserole, broccoli and bacon stuffed baked potatoes, Thai cream of broccoli soup… There are so many scrumptious ways to prepare it .
With all the ways you can integrate broccoli into your meals, you may be wondering what would happen if you ate broccoli every single day. Sure, you know it’s nutritious, but how exactly would your health change? According to registered dietitians, there are five major ways eating broccoli regularly can impact health.
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What Makes Broccoli So Nutritious?
While all vegetables are nutritious, broccoli is especially nutrient-rich. “Broccoli is one of the most nutrient-dense vegetables , a single serving contains over 100% of the recommended daily allowance for vitamin C and vitamin K, along with vitamin A, folate, potassium, phosphorus and selenium,” says registered dietitian Alexandra Caspero, RD .
Registered dietitian Maggie Michalczyk, RDN , says that broccoli is also full of folate and fiber, aiding in digestion and reducing the risk of chronic diseases . “This vegetable's natural plant compounds, sulforaphanes , have been shown to contain anti-inflammatory and cancer-fighting properties, making it an excellent choice for overall health,” she adds. Caspero also says that the sulforaphanes in broccoli make it an especially beneficial food when it comes to protecting against chronic diseases. “Cruciferous vegetables in general, including broccoli, contain various compounds, including other antioxidants, that may reduce cell damage caused by certain chronic diseases,” she says.
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What Happens If You Eat Broccoli Every Day?
While broccoli is packed with nutrients, it’s certainly not the only beneficial vegetable and the best way to get your body all the nutrients it needs is to eat a wide variety of nutrient-rich foods. That said, if you do start eating broccoli regularly—or even every day if you get really into it— there are five key ways it will impact your body.
1. Your digestion will improve
At first, Caspero says you may not notice any difference in your health after you start eating broccoli every day. “It can take weeks, months or even years to notice the actual benefits of reduced chronic disease risk when shifting to including more plants in the diet, including broccoli,” she says. If you aren’t used to eating fiber-rich foods, Caspero says you may even start experiencing some digestive discomfort. But both dietitians say that if you stick it out, your digestion will improve over time. “People can experience improved digestion due to broccoli's high fiber content. Fiber promotes regular bowel movements and prevents constipation,” Michalczyk says.
Related: The 20 Best High-Fiber Foods to Help You Stay Full and Keep Things Moving
2. Your immune system will become stronger
Michalczyk says that the vitamin C and vitamin K in broccoli support immune health. With a stronger immune system, the body is about to bounce back from sicknesses easier. Scientific research shows that consuming vitamin C shortens the amount of time someone is sick with the common cold.
3. Your bones will become stronger
Bones become weaker with age if nothing is done to keep them from becoming brittle. Michalczyk says that one way to prevent this is by eating foods rich in vitamin C and vitamin K, like broccoli. “ Broccoli also contains easily absorbed calcium along with other nutrients that are essential for bone formation and the prevention of bone-density loss, making it a good choice for everyone but especially post-menopausal women who are at an increased risk of fractures,” says Caspero.
4. You may have more energy
When it comes to eating for energy, most people turn to foods high in protein, fats and complex carbohydrates. While these nutrients are certainly important for having more energy, Michalczyk says that eating broccoli regularly can help too. “Some people may notice an increase in energy levels as a result of increased nutrient intake, supporting overall metabolic function,” she says. In other words, eating a nutrient-rich diet is more energizing than eating a nutrient-poor one.
5. You’ll lower your risk of chronic diseases
Perhaps the most important way eating broccoli benefits health is that it will lower your risk of life-threatening chronic diseases. “Regular consumption of broccoli can significantly impact long-term health from its vitamins C and K, fiber and folate. Its high antioxidant content helps reduce inflammation and oxidative stress which are linked to chronic diseases such as heart disease and cancer,” Michalczyk says.
Caspero adds to this, saying, “There are so many long-term health benefits from adding in more cruciferous vegetables, including reduced risk of chronic disease, including cancer, type 2 diabetes and heart disease because of the antioxidant properties in broccoli.”
It bears repeating that all vegetables have nutrient value. But if you want to start incorporating veggies into your diet more and aren’t sure where to start, broccoli is a great one to focus on. As you can see, by eating broccoli regularly, your body will benefit in some very important ways. You’ll be supporting your health both now and for many years to come.
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