What does broccoli do for the female body?

You know that broccoli is good for you. It's probably one of the top foods that come to mind when you think about healthy eating. But you may not be aware of just how beneficial this cruciferous vegetable is for your health, or the various (and delicious) ways you can incorporate it into meals, snacks, and yes, even drinks. Here's a summary of this superfood's perks, and easy ways to eat more of it every week.

According to the US Food and Drug Administration (FDA), one medium stalk of raw broccoli contains just 45 calories, 8 grams (g) of carbohydrates, 0.5 g fat, and 4 grams of plant protein. Even so, broccoli is chock full of nutrients. The FDA said that one stalk provides 200% of the daily target for vitamin C, which helps your immune system and is needed for bone health.

A 2020 review in the journal Plants explained that broccoli also provides your body with chromium, a mineral that supports energy metabolism and blood sugar regulation, folate, a vitamin linked to memory and mood, and vitamins A, B6, B2, and E, as well as phosphorus, choline, manganese, copper, potassium, magnesium, zinc, iron, and selenium.

This powerhouse veg also contains plant-based omega-3 fatty acids called alpha-linolenic acid, or ALAs, which are linked to anti-inflammation and improved circulation.

The FDA says that a stalk of broccoli provides 2-3 grams of fiber, which supports digestive health and feeds beneficial bacteria in the gut tied to anti-inflammation, immunity, and mood.

And regularly consuming enough fiber helps support blood sugar and insulin regulation for steady, even energy.

A cup of raw broccoli also contains over two ounces of water. You need water to keep every organ in your body healthy—including your skin, eyes, nervous system, liver, kidneys, and heart.

The fiber and water combo you get from broccoli also boosts feelings of fullness to support healthy weight management.

Broccoli is a member of the cruciferous veggie family, which also includes cauliflower, kale, Brussels sprouts, cabbage, and collard greens.

A 2015 review published in Current Pharmacology Reports said that this group of plants contains natural compounds linked to cancer prevention—thanks to their ability to neutralize carcinogens and prevent cancer cells from growing and spreading. Cruciferous veggies also support apoptosis, or the self-destruct sequence the body uses to kill off dysfunctional cells.

Heart disease remains the leading cause of death in both men and women in the United States. Research published in 2018 in the Journal of the American Heart Association found that cruciferous vegetables, including broccoli, protect the heart by reducing the damage to arteries that leads to hardening, which is often a precursor to a heart attack or stroke.

Some of the nutrients and natural bioactive substances in broccoli have been linked to healthy brain and nervous tissue function, plus protection against age-related cognitive decline as shown in research published in 2017 in Frontiers in Aging Neuroscience.

Broccoli contains several nutrients essential for bone formation and the prevention of bone density loss. These include vitamin K, potassium, magnesium, phosphorus, and calcium, in addition to copper, iron, zinc, vitamins A and C, and B vitamins, according to the Plants review. These nutrients are known to work in synergy to promote bone mass and bone strength.

In addition to helping to fend off premature aging, the anti-inflammatory power of broccoli is tied to a reduced risk of chronic diseases. The inflammation-fighting compounds, which protect cells from DNA damage, may also help manage existing inflammatory conditions—including type 2 diabetes, rheumatoid arthritis, inflammatory skin conditions, bowel disease, and obesity. A study published in 2014 in The Journal of the Acadamy of Nutrition and Dietetics found that in women, a higher intake of cruciferous veggies helped lower levels of pro-inflammatory markers circulating in the blood.

Naturally occurring compounds in broccoli also act like detoxifiers, meaning they help to deactivate potentially damaging chemicals or shuttle them out of the body more quickly, according to research published in 2014 in Preventative Nutrition and Food Science.

Protective antioxidant compounds have been shown to counter skin damage caused by UV radiation. According to a 2022 review in the journal Nutrients, the veg's lutein and zeaxanthin protect the retina and eye lens, and both have been shown to reduce the risk of macular degeneration and cataracts, two common eye disorders.

Enjoy raw broccoli by dipping it in hummus, seasoned tahini, or guacamole. Or finely chop or shred it and add it to garden salads or slaw. To retain the most nutrients in cooked broccoli, steam it, then drizzle with dairy-free extra virgin olive oil-based pesto, olive tapenade, or a savory nut butter sauce.

You can also lightly saute broccoli in extra virgin olive oil, oven roast it in avocado oil, and add it to any number of dishes, including stir frys, soups, stews, frittata, fajitas, and more.

Blend raw or frozen broccoli into smoothies, add finely chopped or pureed broccoli into baked goods, homemade pesto, and other sauces. Or try powdered broccoli powder in one of the newest trends: broccoli coffee. However, you incorporate it, eating more of this wonder veg is a smart way to upgrade your nutrient intake and help safeguard your health.

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Broccoli seems to be the poster child for the entire brassica family, a type of plant in the mustard family. Brassica plants are also known as cruciferous vegetables because of their cross-shaped flowers. There are more than 375 types of these flowering plants, including many important food plants such as brown mustard, Brussels sprouts, cabbage, cauliflower, kale, kohlrabi, rape, rutabaga, and turnips.

Broccoli and Estrogen

Broccoli is connected to hormone balance by its effect on how the body breaks down estrogen. Often we read that the body produces three estrogens: estrone, estradiol and estriol. While this is true, the dozens of estrogen metabolites the body creates as it breaks down these estrogens are often ignored. Let’s focus in on two of these: the metabolites of estrone called 2 hydroxyestrone (2-OHE1) and 16 alpha hydroxyestrone (16-αOHE1). The balance between these two metabolites is known as the 2:16 estrogen ratio.

The idea that adjusting estrogen metabolism to favor 2-OHE1 over 16-αOHE1 is beneficial has become popular, and many labs are able to test for these two hormones to compare them. While 2-OHE1 is thought to calm estradiol’s stimulatory effect on cells, 16-αOHE1 may provide the opposite effect, possibly stimulating estrogen-related cell growth. 16-αOHE1 also may be associated with genetic damage in cells, and some studies identified higher levels of 16-αOHE1 in breast cancer tissue and women with breast cancer when compared to healthy individuals. As part of his dissertation, “A Dietary Strategy to Reduce Breast Cancer Risk,” Dr. Jay Fowke was able to demonstrate that eating broccoli created a positive shift to 2-OHE1in healthy post-menopausal women. The daily intake was 500 grams or just over one pound of broccoli per day, with broccoli being eaten at two meals per day.

Broccoli Alternatives

You are not alone if you think a pound of broccoli per day is daunting, but there are a few possible alternatives:

• Two important compounds are abundant in broccoli: diindolylmethane (DIM) and its precursor, indole-3-carbinol (I3C), both of which can have an impact on the metabolism of estrogens. These two compounds have been associated with a reduction in cancer and tumor cell growth. I3C and DIM appear to shift estrogen metabolism away from 16-αOHE1 and toward the more desirable 2-OHE1. Supplements containing these compounds may be an alternative to relying solely on broccoli to shift metabolism.
• Another alternative to eating heaps of broccoli is supplementing with broccoli sprout extract. These supplements are readily available to purchase, or you can sprout your own seeds and eat them like alfalfa sprouts.

More about Broccoli and Hormone Balance

Another important component of broccoli is sulforaphane. Sulforaphane is being widely studied for its effectiveness in cancer, autism, schizophrenia, and more. An important detoxification molecule, sulforaphane may help with fatty liver disease and may enhance liver detoxification pathways, which are critical to metabolizing estrogens. Sulforaphane may also help with tissue damage known as oxidative stress, which is associated with aging and diabetes.

One caution about the use of broccoli comes from its effect on the thyroid. A steady diet of broccoli–or other members of the brassica vegetable group– eaten raw and in large amounts can have negative effects on thyroid function. Broccoli contains molecules called glucosinolates which may inhibit iodine uptake and thyroid hormone formation, particularly in the event of an existing iodine deficiency. Eating brassica vegetables in moderation, cooking them, and adequate iodine intake can reduce these effects.

Conclusion

Humans have evolved with our food sources for eons. Who first dared to eat broccoli? Who recognized that broccoli and the other brassica vegetables seemed to help with menopausal hormone changes? Who started recommending broccoli to family and friends? Thanks in part to these early innovators, today we have an abundance of studies relating to the specific molecules found in the brassica family of vegetables. We are starting to see the vast number of functions these foods have in the body. Food, it seems, really is our natural pharmacy. So eat up, and, as your mother always said, “Moderation in all things.”