Broccoli

Overview

Broccoli is a cruciferous vegetable providing sulforaphane precursors (glucoraphanin), folate, and sulfur compounds supporting glutathione-linked antioxidant networks [1]. Isothiocyanates from crucifers activate Nrf2-associated cytoprotective gene programmes [1].

Within the BRAIN Diet framework, broccoli contributes folate and crucifer phytonutrients at low energy density; light cooking or chewing-dependent myrosinase activity affects sulforaphane yield [2].

Key Nutritional Highlights

• Glucoraphanin → sulforaphane pathway; Nrf2-activating isothiocyanate interest [1].
• Folate and vitamin C at low energy density (~34 kcal per 100 g raw) [2].
• Sulfur-containing vegetable supporting glutathione precursor intake [1].
• Chewing/light cooking preserves myrosinase-dependent sulforaphane formation.

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.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Broccoli, raw, FDC ID 170379, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

18 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

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Mn²⁺

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

PO₄³⁻

Phosphorus (Phosphate)

Structural phosphate in ATP, phosphocreatine, phospholipids, DNA/RNA, and signalling

K⁺

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

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

References

[1] Sulfur-containing vegetable supporting glutathione precursor intake. Houghton & Fassett 2016. Sulforaphane and Other Nutrigenomic Nrf2 Activators: Can the Clinician’s Expectation Be Matched by the Reality?

[2] Folate and vitamin C at low energy density (~34 kcal per 100 g raw). Kennedy et al. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review