Broccoli
Overview
Broccoli is a cruciferous vegetable providing sulforaphane (from glucoraphanin), folate, and sulfur compounds that support glutathione synthesis and mitochondrial health. Isothiocyanates (ITCs) like sulforaphane, created through enzymatic activity from glucoraphanin in broccoli, have shown promising results in reducing oxidative stress. Broccoli is listed as a sulphur-containing vegetable that provides glutathione precursors, supporting antioxidant defenses and brain health.
Food Context
Synergies
- Pair with fat for fat-soluble vitamin absorption
Preparation
- Light cooking or raw consumption preserves sulforaphane formation
- Chewing activates myrosinase enzyme to convert glucoraphanin to sulforaphane
- Sulforaphane activates Nrf2 and has higher bioavailability than other polyphenol supplements
Recipes
1 recipe containing this food
Creamed Corn on Roasted Sweet Potato
Roasted sweet potato with creamed corn and a mixed lipid phase to enhance carotenoid absorption; served with broccoli for fibre and glucosinolates.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 34 kcal | — |
| Protein | 2.8 g | — |
| Total fat | 0.4 g | — |
| Saturated fat | 0.1 g | — |
| Carbohydrates | 6.6 g | — |
| Fibre | 2.6 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.7 mg | 4.1% |
| Zinc | 0.4 mg | 3.7% |
| Magnesium | 21 mg | 5% |
| Selenium | 2.5 µg | 4.5% |
| Calcium | 47 mg | 4.7% |
| Potassium | 316 mg | 9.3% |
| Choline | 18.7 mg | 3.4% |
| Folate | 63 µg | 15.8% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0.2 mg | 10.3% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 104 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
17 substances in this food
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Coenzyme Q10 (CoQ10)
Electron transport chain cofactor and antioxidant relevant to mitochondrial function
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B1 (Thiamine)
Mitochondrial glucose metabolism; ATP synthesis; rapid turnover in CNS
Vitamin B2 (Riboflavin)
FMN/FAD coenzymes; redox balance; supports methylation via MTHFR
Vitamin B5 (Pantothenic Acid)
CoA synthesis; fatty-acid oxidation; TCA cycle flux
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Vitamin K2 (MK forms)
Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- Isothiocyanates (ITCs) like sulforaphane, created through enzymatic activity from glucoraphanin in broccoli, have also shown promising results in reducing oxidative stress
- Sulphur-containing vegetables that provide glutathione precursors (e.g., broccoli, Brussels sprouts, garlic, onions) support NAD+ availability, glutathione synthesis, and mitochondrial health
- Listed as plant source of CoQ10 (lower amounts than animal sources)
- Nicotinamide Mononucleotide (NMN) sources include edamame, broccoli, cucumber, avocado
- Vegans should ensure adequate choline intake (e.g., soy or sunflower lecithin, soy foods, quinoa, broccoli) to support phosphatidylcholine synthesis