Broccoli
A cruciferous vegetable best known for sulforaphane, one of the most studied plant compounds for supporting the body's detox enzymes.
Detox
Bone Health
Heart Health
Broccoli is packed with vitamins C, K, and folate, as well as fiber and sulforaphane, a compound linked to cancer prevention. It’s great steamed, roasted, or added to stir-fries for a nutritional punch.
Broccoli
Per
1 cup chopped, cooked (156g)
Calories
55
Vitamin K
183%
Vitamin A
13%
Vitamin C
113%
Vitamin B12
0%
Vitamin D
0%
Iron
6%
Magnesium
8%
Potassium
10%
Calcium
5%
Fiber
5.2g
Nutrition Highlights
Sulforaphane, vitamin C, vitamin K, fiber
Fuhrman ANDI chart, raw, 1.5 cups — our serving is cooked
Nutrition Density Score (ANDI Score)
376
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Steam lightly for 3–4 minutes rather than boiling — overcooking destroys the enzyme that activates sulforaphane; raw and lightly steamed both work, boiling doesn't.
Absorption Boost
Mustard seed powder or raw radish — supplies the enzyme myrosinase, which converts broccoli's compounds into active sulforaphane after cooking
Healthy fats — helps absorb broccoli's fat-soluble vitamin K
Use Caution If
You take warfarin or other blood thinners — keep intake consistent given the vitamin K content
You have hypothyroidism — large raw amounts contain goitrogens; cooking reduces this
Storage
Refrigerate unwashed in a perforated bag; use within 3–5 days for best sulforaphane potential.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort
Skin clarity
Objective
(Quarterly)
Vitamin K and INR status
Liver enzyme panel (ALT/AST)