• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
X
  • Start Here
    • Transform Your Body
    • Weightlift for weight loss
    • How to lose 20 pounds in 3 months
    • Clean Eating for Beginners
    • The Obesity Code summary
  • Workouts
    • Strength Training for Men Over 50
    • 5×5 Workout for Over 50
    • Calisthenics Workout Plan for Beginners
    • Bodybuilding over 50 workout routine + PDF
    • The Best at Home Dumbbell Workout
    • 3×5 workout program
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
    • Squats
      • Squat muscles worked
      • Benefits of squats
    • Bench Press
      • Bench Press Muscles & Benefits
    • Chin-Ups / Pull-Ups
      • Pull Ups benefits, muscles worked
      • Neutral grip pull-ups muscles worked
    • Push-ups
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Body Transformation
    • Getting Fit at 50 before and after photos
    • How deadlifts change your body
    • 12-week body transformation plan
    • Swimming body transformation
    • How Rucking Changes Your Body
  • Equipment
    • Weightlifting
      • Elbow Sleeves
      • Knee Sleeves
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
      • Best shoes for squats & deadlifts
      • Deadlift bars
      • Best lifting straps
    • Calisthenics
      • Weighted Vests
      • Resistance Bands
      • Power Towers
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals

Hashi Mashi

Fitness Tips for Your Mind and Body

  • Start Here
    • Transform Your Body
    • Weightlift for weight loss
    • How to lose 20 pounds in 3 months
    • Clean Eating for Beginners
    • The Obesity Code summary
  • Workouts
    • Strength Training for Men Over 50
    • 5×5 Workout for Over 50
    • Calisthenics Workout Plan for Beginners
    • Bodybuilding over 50 workout routine + PDF
    • The Best at Home Dumbbell Workout
    • 3×5 workout program
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
    • Squats
      • Squat muscles worked
      • Benefits of squats
    • Bench Press
      • Bench Press Muscles & Benefits
    • Chin-Ups / Pull-Ups
      • Pull Ups benefits, muscles worked
      • Neutral grip pull-ups muscles worked
    • Push-ups
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Body Transformation
    • Getting Fit at 50 before and after photos
    • How deadlifts change your body
    • 12-week body transformation plan
    • Swimming body transformation
    • How Rucking Changes Your Body
  • Equipment
    • Weightlifting
      • Elbow Sleeves
      • Knee Sleeves
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
      • Best shoes for squats & deadlifts
      • Deadlift bars
      • Best lifting straps
    • Calisthenics
      • Weighted Vests
      • Resistance Bands
      • Power Towers
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals
Home » Top 15 Incredible Broccoli Benefits You Need to Know

Top 15 Incredible Broccoli Benefits You Need to Know

Updated April 15, 2025 by Rich "Hashi Mashi" NASM-CPT

  • Share
  • Tweet
  • Email

Broccoli Benefits – Introduction

What are the health benefits of broccoli?

Why write a post about the benefits of broccoli on a weightlifting and fitness blog?

You know why if you grew up on chicken pot pie, frozen chicken dinners, Snickers, Oreos, and ice cream like I did.

We can all use some education about the magical powers of simple vegetables. 

Generally, you will find articles about the amazing benefits of squats, bench presses, deadlifts, real food, and calisthenics exercises like pushups and pull-ups on this site.

As well as the negative consequences of processed foods, carbohydrates, sugars, and grains.  

But this post will reveal the greatest health benefits of broccoli benefits for people like you and me.

Why?

Because you will experience dramatic changes by eliminating ultra-processed ‘foods’ from your diet.

And when you eat real food, your cravings for junk will decrease sharply.  

But the question is, which foods do you eat to replace all of the junk? 

benefits of broccoli

How the Humble Broccoli Benefits Your Health 

Let’s Start With the Ubiquitous Broccoli

Why have I chosen broccoli benefits to lead off?

First, because broccoli is available everywhere all over the world.

Broccoli is popular in America, Europe, and Asia.

You can also eat raw broccoli and cooked broccoli.

Just about any grocery store will have broccoli.

If I told you how great watercress, bitter melon, and mustard greens are, you might not find them so easily.

But you can find broccoli everywhere.

There is a reason so many great natural powerlifters, fitness models, and bodybuilders eat broccoli and lots of it.

Success leaves clues!

Second, because I hated broccoli.  

There, I said it.  

I would do anything not to eat broccoli.

However, after experiencing the health benefits of broccoli for myself, I am now a big broccoli fan.

So I know that even if you hate broccoli today, you can also become a fan.

15 Incredible Health Benefits of Broccoli

What follows are some of the best broccoli benefits for you to lose weight and get fit fast.

This collection of the greatest benefits will motivate you to make eating broccoli one of your daily healthy habits.

Whether you are trying to lose weight, reverse type 2 diabetes, look younger, or build muscle, broccoli is for you!

Curated from:

https://www.healthline.com/nutrition/13-anti-inflammatory-foods

https://www.bodybuilding.com/fun/15-surprising-muscle-building-foods.html

My comments are in this color.

“I have always hated broccoli, which is why I am beginning to learn about the health benefits of broccoli!

Sometimes, we must do what we fear most to make the greatest gains.”

Here are 15 reasons broccoli will make you lean and strong faster than you think possible:

#1. Nervous System

Broccoli contains a high amount of potassium, magnesium, and Vitamin C.

  • The potassium helps you maintain a healthy nervous system and brain function.
  • Also, potassium promotes muscle growth.
  • And since muscle is your great friend, you will be happy about that.

Read how deadlifts change your body if you don’t know why muscle is your friend, especially when you are over 50.

  • The magnesium and potassium in broccoli improves your blood flow.
  • Vitamin C is an antioxidant that strengthens your blood vessels.((https://helloheart.com/broccoli-blood-pressure/))

Update August 2020: My anecdotal experience – the essential tremor in my hands reduced significantly after I started to have larger quantities of vegetables. 

My entire life was devoid of vegetables, except for some token tomatoes here and there.

But, for the last seven years, most of my meals are plant-powered.

Whole grain like old fashioned oats in the morning with fruit and nut butter, vegetables and beans like chickpeas or hummus in the afternoon, and several different vegetables in the evening with fish or some other lean protein.  

Are you having enough vegetables every day?  

If you have essential tremor, think about it.  

Believe it or not, there are accounts of people managing chronic autoimmune conditions like MS (multiple sclerosis) with the power of vegetables.

If you or someone you know is suffering from chronic autoimmune conditions, be sure to check out the Wahls Protocol.

Dr. Wahl testifies about her own experience in defeating MS.

#2. Normalize Your Blood Pressure

Broccoli magically also contains magnesium and calcium which help regulate blood pressure.

Before I upped my vegetable intake significantly, I had high blood pressure.  Like many of us over 50, I was moving in hypertension territory.  My blood pressure was in the 135 over 90 range. No matter how much I exercised.  

However, after focusing on vegetables for about four months, both raw and cooked, the blood pressure fell to normal. Would you rather eat broccoli or take blood pressure lowering medication?  Pass the broccoli please!

#3. Lower cholesterol

Broccoli is rich in cholesterol-reducing fiber, chromium, and potassium, which can help lower cholesterol levels.

Update 2020: My cholesterol has tested most recently at 160.

That is the lowest I can remember in my life, and this is without feared statins. 

I cannot say this is all the effect of broccoli, but broccoli is certainly part of it.

Because for seven years now, I have broccoli at least three times a week.  

As well as many other vegetables, such as;

  • asparagus,
  • bok choy,
  • cauliflower,
  • mushrooms,
  • watercress,
  • mustard greens,
  • okra,
  • spinach,
  • red/orange/yellow pepper,
  • zucchini,
  • corn on the cob,
  • Brussel sprouts, and
  • sometimes broccoli sprouts.  

The main shift in your meal planning is to ramp up the vegetables.  

Many times, people who are vegetarians, rarely eat vegetables!

I know, because I did that myself.  

When you are a vegetarian, you might have a lot of soy chicken, soy burgers, bread, pasta, potatoes, and processed foods that are not meat-based.  

But, where are the real vegetables?  

A slice of tomato and onion on a tofu avocado sandwich on whole wheat bread is not enough vegetables.  

You can be a vegetarian without eating even one green vegetable in a day.

The one specific health habit that has helped me tremendously, is to focus on vegetables.  

Real fresh vegetables that you eat both raw and cooked.

Try it out for a month and see how you feel.  

#4. Vitamin C

One cup of broccoli contains the Recommended Daily Amount of vitamin C.

Free radicals tremble in their boots from Vitamin C.

Moreover, vitamin C is an excellent way to prevent and treat the common cold.

Broccoli is also a very good detoxifier.

Besides free radicals, it also eliminates toxins like uric acid from your body.

Whenever you think of vitamin C, you probably think of oranges and orange juice.

Who would have known that a cup of broccoli contains the recommended daily allowance of vitamin C?! 

Anything that can improve your immune system to prevent or ease the common cold is more than welcome. 

#5. Bone Health

Broccoli also contains high levels of Vitamin K and calcium.

These are both important to prevent osteoporosis and maintain bone health.

Bring it on Broccoli, we need strong bones, especially as the years go by!

You always thought milk for calcium?

Now you see the huge broccoli benefits for calcium and everything else we mentioned so far.

#6. Broccoli Benefits for Skin

Broccoli contains glucoraphanin which helps your skin repair itself from sun damage. 

Researchers also have found that compounds in broccoli called sulforaphane may reduce the skin damage and inflammation caused by exposure to UV radiation. – https://www.healthonlinezine.info/broccoli-health-benefits.html

#7. Immune System

One cup of broccoli strengthens your immune system with a big dose of beta-carotene.

Other vitamins and minerals, like Vitamin C, selenium, and zinc bolster your immune profile as well.

You thought only carrots are good for beta-carotene?

Another surprise from Broccoli.

#8. Cancer Prevention

The glucoraphanin from broccoli is turned into an anti-cancer compound.

This compound called sulforaphane eliminates bacteria which increases your risk of gastric cancer.

Furthermore, broccoli contains indole-3-carbinol, an antioxidant that slows the growth of prostate, cervical, and breast cancers.

Broccoli is such a big celebrity that the American Cancer Society recommends eating more broccoli and other cruciferous vegetables because of its anti-cancer fighting properties.

Is this not a miracle?
 
Broccoli not only has potassium, magnesium, calcium, vitamin C, vitamin K, beta-carotene, zinc, selenium, but even indole-3-carbinol to prevent cancer and improve liver function, and all you have to do is eat it and enjoy!
 
What pill has these spectacular broccoli benefits?

#9. Broccoli Benefits for Weight Loss

Broccoli is high in fiber, which prevents constipation, curbs your appetite, and helps you maintain low blood sugar.

In addition, a cup of broccoli has as much protein as a cup of rice with half the calories.

A cup of broccoli has approximately 31 calories vs a cup of rice which will give you a whopping 200 calories.

I can attest to the benefits of eating broccoli and cauliflower for weight loss and digestive health.

High in fiber also, broccoli is rocking.

On top of all of that, keeping your blood sugar low and providing so much protein is amazing.

#10. Eye Health

Studies have shown that the carotenoid lutein prevents macular degeneration and cataracts, as well as possesses anti-cancer effects.

Additionally, broccoli is a good source of vitamin A which you need to form retinal, the light-absorbing molecule that is critical for color and dim light vision.

Is broccoli a superfood or what?

Do you think you can get the same health benefits of broccoli from a babe ruth bar or a slice of wonder bread?

#11. Heart Health

The carotenoid lutein may also slow the thickening of arteries in the human body, thus fighting against stroke and heart disease.

The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.

All in all, broccoli is a mighty and powerful vegetable, a great weapon in the battle against obesity, and a winning strategy to keep your fuel intake lean and green.

Imagine the value of adding a cup of broccoli to your meal plan every day! 

#12. Control diabetes

Broccoli is rich in chromium, which is known to help regulate insulin and control diabetes.

If your A1C level is too high, try broccoli.

After many months and years of increasing vegetable intake, my A1C level is now normal, no longer pre-diabetic.

Just about any bodybuilding diet or meal plan will have broccoli on the menu.

Here’s why:

#13. Reduce Estrogen

Broccoli and other vegetables of the cruciferous family provide a hormonal advantage to building muscle by reducing estrogen.

If you are a man, you want more testosterone, not estrogen.

#14. Clear Toxins from your Body

Cruciferous vegetables, like cauliflower, Brussel sprouts, and broccoli, contain unique antioxidants like Indole-3-carbinol and glucaric acid.

They sweep out excess estrogen from your body.

How great is that?

#15. Maximize Muscle Building Goals by Minimizing the Negative Effects of Estrogen

The combination of Indole-3 and glucaric acid clears out excess and synthetic estrogen from your body.

This allows you to maximize building muscle. – https://www.bodybuilding.com/fun/15-surprising-muscle-building-foods.html

If all these health benefits of broccoli do not motivate you to include at least a cup of broccoli in your diet today, what will?

Health Benefits Of Broccoli – Wrapping Up

Broccoli is a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale.

Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer.

This may be related to the anti–inflammatory effects of the antioxidants they contain. – https://www.healthline.com/nutrition/13-anti-inflammatory-foods

Broccoli has long been regarded as one of the superfoods that are packed with tremendous health benefits.

The nutritional benefits of broccoli include:

It is a powerhouse of:

  • iron,
  • protein,
  • calcium,
  • chromium,
  • carbohydrates,
  • vitamin A and
  • vitamin C.

That is what you like to hear, a true superfood.  

If you spend time eating, doesn’t it make sense to eat superfoods rather than super junk?  

When I first thought of eating real food, I was in the middle of a super junk day, blueberry muffins, ice cream, snickers, pizza, pasta, egg sandwich, and a soda.  

You will make a lot of fitness progress by just eliminating some of the worst processed food offenders.

Based on everything you just learned, eating Broccoli should definitely be part of your daily habits.  

Update August 2020: Before I added fresh and cooked vegetables to my meals, I struggled for decades on the obesity roller coaster, losing and gaining weight on a plethora of diet plans until I hit my high of 275.

I’d hate that to happen to you.

However, when I finally started to focus more on vegetables, and increase cardio workouts, and weight training like squats and deadlifts, I magically leaned out to a normal BMI fairly easily over six months, and have been stable at 165 lbs till today.

What’s Next

Once you start leaning out you will want to get stronger.

One of the best ways to build muscle and strength is through weightlifting.

But which exercises?

Find out why the deadlift is so good, that you can almost forget the rest.

Learn the 7 major muscle groups used in the deadlift and understand why the deadlift is the next step on your fitness journey.

Related Posts:

  • How to Lose 20 Pounds in 3 Months: 5 Simple Steps
  • 15 Benefits of Losing 20 Pounds Improves Your Life
  • 5 Easy Fitness Assessment Tests You Can Do at Home
  • 8 Best Bodybuilding Supplements for Men Over 50 Today
  • 12 Great Health Benefits of Snap Peas You Didn’t Know
  • The Best Multivitamin for Men Over 50: Buying Guide

  • Share
  • Tweet
  • Email

Filed Under: Diet and Weight Loss

About The Author

Rich Hashimashi AuthorRich "Hashi Mashi" is a NASM-CPT, CNC and Integrative Nutrition Health Coach. At 55, he lost 75 pounds in 6 months, and discovered if you change your body, you can change your life. Ready to reignite your fitness? Start Your Body Transformation Journey Here.

Get Your FREE Body Transformation Guide

Primary Sidebar

Body Transformation Guides

  • Body Transformation: the Ultimate Guide
  • Strength Training for Men Over 50 + Workout
  • Minimalist Training Home Workout Guide
  • 8-Week Bodybuilding Over 50 Routine + PDF
  • 12-Week Body Transformation Workout Plan

Recent Posts

  • 5 Best Minimalist Training Shoes for Lifting and Running in 2025
  • The 5 Best Walking Shoes for Overweight Men in 2025
  • Why Use Deadlift Slippers + The 10 Best In 2025
  • Pilates vs Yoga for Beginners: Which Workout Is Better?
  • SIGECAPS: How to Manage Depression with Diet & Exercise

Footer

Change Your Body

Recent Posts

  • 5 Best Minimalist Training Shoes for Lifting and Running in 2025
  • The 5 Best Walking Shoes for Overweight Men in 2025
  • Why Use Deadlift Slippers + The 10 Best In 2025
  • Pilates vs Yoga for Beginners: Which Workout Is Better?
  • SIGECAPS: How to Manage Depression with Diet & Exercise
  • How to Get Started Bodybuilding: A Beginners Guide
  • How to Start Intermittent Fasting – Best Methods
  • How to Cook Asparagus on the Stovetop (Easy Recipe)
  • Top 10 Healthy Lifestyle Tips for Busy Professionals
  • Top Indoor Swimming Pools in NYC: Stay Fit Year-Round

Change Your Life

Change Your Life

  • Body Transformation
  • Clean Eating
  • Diet and Weight Loss
  • Equipment
  • Exercises
  • Motivation
  • NASM Certification
  • Pushups
  • Squats
  • Workouts

Follow Hashi Mashi

Pinterest   Facebook

The Fit Apprentice® is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Never Give Up

Remember when you were
in shape back in the day?

Do you think that transforming your
physique is a pipe dream?

You are in the right place if you want
to learn how to get fit, change your
body, and change your life.

But do not know where to start.

Here is how...
Start Here
  • About
  • Privacy policy
  • Affiliate link disclosure
  • Terms of use
  • Contact

Hashimashi.com's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited.



Copyright © 2012–2025 The Fit Apprentice® Blog powered by hashimashi.com - Hosted on BigScoots
DMCA.com Protection Status