Health Benefits of Broccoli for a Ketogenic Diet

Fiber

The fiber in broccoli promotes gut health, weight loss, and satiety! One cup of broccoli provides 2.4 grams of fiber to nourish your friendly gut bacteria and improve the diversity of your gut microbiome.

Protein

When it comes to plant protein, broccoli contains a decent amount, with around 29% of its dry weight made up of protein. However, due to the high water content, you obtain around 3 grams of plant protein from a 1 cup of broccoli. 

Vitamin C

Vitamin C is a powerful immune system booster and antioxidant. A ½ cup (45 gram) serving of raw broccoli gives you near 70% of the daily value of vitamin C. ^{[4] [5]}

Vitamin K1

Vitamin K1 isn’t as widely talked about as other vitamins, but it’s important for blood clotting and could foster bone health. ^{[6] [7]}

Folate

Folate is especially important for pregnant women, as it supports the baby’s development and growth. Folate is necessary for proper cell function and tissue growth. People with the MTHFR gene mutation might need to focus their diet on obtaining more of this natural folate from healthy foods like broccoli rather than from folic acid–the synthetic version of folate added to many fortified foods like cereal.

Beneficial Plant Compounds

Naturopathic practitioners often recommend quercetin to help treat various ailments. Quercetin is a beneficial antioxidant you can find as a supplement in pills or powdered form or in foods like broccoli. Quercetin has been shown to lower blood pressure in people with high levels.

Improving Eye Health

Broccoli also contains carotenoids like lutein and beta carotene that could contribute to improved eye health. Indole-3-carbinol is a nutrient found in cruciferous veggies like broccoli that could help with cancer. ^[8]

Reducing Cancer Risk

Cruciferous vegetables contain sulfur and bioactive compounds that have been associated with a reduced risk of various cancers, such as lung, colorectal, and breast cancer. ^{[9] [10] [11]}

Decreasing Inflammation and Oxidative Stress 

The isothiocyanates in broccoli affect liver enzymes, decrease inflammation, stimulate the immune system, and reduce oxidative stress. ^{[12] [13]}

Interestingly, one of the beneficial compounds of broccoli, sulforaphane, is found at 20-100 times higher amounts in young broccoli sprouts compared to full-grown heads of broccoli. ^[14]

Improving Cholesterol

Compounds in broccoli bind with bile acids in the gut, which increases excretion and prevents them from being reused. The result is a synthesis of new bile acids from cholesterol, decreasing cholesterol levels in the body. This effect has also been associated with a decreased risk of cancer and cardiovascular disease. ^[15]