Broccoli: Health Benefits, Risks & Nutrition Facts	Your parents knew what was up when they told you to eat your broccoli. This verdant vegetable is a powerhouse of nutrients. It's reputed to benefit digestion the cardiovascular system and the immune system and to have anti-inflammatory and even cancer-preventing properties. Plus broccoli is low in sodium and calories at about 31 calories per serving. It's also a fat-free vegetable.	Broccoli has an impressive nutritional profile. It is high in fiber very high in vitamin C and has potassium B6 and vitamin A raved Victoria Jarzabkowski a nutritionist with the Fitness Institute of Texas  at  the University of Texas at Austin. For a nonstarchy vegetable it has a good amount of protein.	Broccoli is also packed with phytochemicals and antioxidants. Phytochemicals are chemicals in plants that are responsible for color smell and flavor. Research shows that they have numerous healthful benefits according to the  American Institute for Cancer Research. Phytochemicals in broccoli are good for the immune system. They include glucobrassicin; carotenoids such as zeaxanthin and beta-carotene; and kaempferol a flavonoid.      	Antioxidants are chemicals produced by the body or found in fruits vegetables and grains. Antioxidants can help find and neutralize free radicals that cause cell damage Jarzabkowski told Live Science. Free radicals are unstable molecules made during metabolism. The damage they can cause may lead to cancer according to the  National Cancer Institute.  	Broccoli is a good source of lutein a compound antioxidant and sulforaphane which is a very potent antioxidant Jarzabkowski said.	Broccoli also contains additional nutrients including some magnesium phosphorus a little zinc and iron.  	Here are the  nutrition facts for broccoli according to the U.S. Food and Drug Administration which regulates food labeling through the National Labeling and  Education Act:					Nutrition Facts					Serving size:					1 medium stalk (raw)					(5.3 oz / 148 g)					Calories 45					    Calories from Fat 0					*Percent Daily Values (%DV) are based on a 2000 calorie diet.	  	Cancer prevention	Probably the most publicized health benefit of broccoli is its possible ability to help prevent cancer. Broccoli is a cruciferous vegetable and all vegetables in this group may be protective against some stomach and intestinal cancers Jarzabkowski said.	The American Cancer Society notes broccoli's isothiocyanates including sulforaphane and indole-3-carbinol. These chemicals boost detoxifying enzymes and act as antioxidants reducing oxidative stress. They also may affect estrogen levels which may help reduce breast cancer risk.	Cholesterol reduction	According to Jarzabkowski broccoli can help lower cholesterol because the soluble fiber in the vegetable binds with the cholesterol in the blood. This binding makes the cholesterol easier to excrete and consequently lessens cholesterol levels in the body.  	Detoxification	Phytocheimcals glucoraphanin gluconasturtiin and glucobrassicin compose a terrific trio in broccoli. Together they aid all steps of the body's detoxification process from activation to neutralization and elimination of contaminants. A study published in the journal  Proceedings of the National Academy of Sciences of the United States of America  found that the sprouts of broccoli may be especially potent in this regard.  	Heart health	In addition to reducing cholesterol broccoli can aid in heart health by helping to keep blood vessels strong.  The sulforaphane in broccoli is also an anti-inflammatory and may be able to prevent or reverse damage to blood vessel linings caused by chronic blood sugar problems. And the vegetable's B-complex vitamins can help regulate or reduce excessive homocysteine according to the  Harvard University School of Public Health. Excess homocysteine an amino acid that builds up after a person eats red meat increases the risk of coronary artery disease.	Eye health	You've probably heard that carrots are good for your eyes and that's because they contain lutein Jarzabkowski said. It's a compound antioxidant that's really good for eye health and broccoli is also a great way to get it. Another antioxidant in broccoli called zeaxanthin is similarly beneficial. Both chemicals may help protect against macular degeneration  an incurable condition that blurs central vision  and cataracts a clouding of the eye's lens.	Digestion	Jarzabkowski emphasized broccoli's digestive benefits which she chalked up mostly to the vegetable's high fiber content. Broccoli has nearly 1 gram of fiber per 10 calories. Fiber helps keep you regular and helps maintain healthy bacteria levels in the intestines.	Broccoli also aids in digestion by helping to keep your stomach lining healthy. The sulforaphane in broccoli helps keep the stomach bacteria  Helicobacter pylori  from becoming overgrown or clinging too strongly to the stomach wall. A 2009 Johns Hopkins study on mice found that  broccoli sprouts  are especially good at helping in this way. Mice that were fed broccoli sprouts daily for two months reduced the levels of  H. pylori  in their stools by more than 40 percent.	Anti-inflammatory benefits	Broccoli is a great anti-inflammatory and may slow down the damage to joints associated with osteoarthritis. A 2013 study at the University of East Anglia found that broccoli's sulforaphane may help  people suffering from arthritis  because this chemical blocks the enzymes that cause joint destruction by stopping a key molecule known to cause inflammation.	Broccoli's isothiocyanates and omega-3 fatty acids also help to regulate inflammation. Furthermore a 2010 study published in the journal Inflammation Researcher suggested that the flavonoid kaempferol  lessens the impact of allergens especially in the intestinal tract which can reduce chronic inflammation.	In general broccoli is safe to eat and any side effects are not serious. The most common side effect is gas or bowel irritation caused by broccoli's high amounts of fiber. All cruciferous vegetables can make you gassy Jarzabkowski said. But the health benefits outweigh the discomfort.	According to The Ohio State University Wexner Medical Center people taking blood-thinning medications should watch their broccoli intake since the vegetable's vitamin K content may interfere with the medication's  effectiveness. Those with hypothyroidism should also limit their intake of broccoli.	The way that you prepare broccoli can affect the amount of nutrients you get and which ones. People looking to broccoli for its anticancer benefits will want to be sure not to cook the vegetable too long.  	A 2007 University of Warwick study found that boiling broccoli can undermine the effects of the food's good cancer-fighting enzymes. Researchers studied the effects of boiling steaming microwave cooking and stir-fry cooking on fresh broccoli Brussels sprouts cauliflower and green cabbage.	Boiling led to the biggest losses of cancer-fighting nutrients. Steaming for up to 20 minutes microwaving for up to three minutes and stir-frying for up to five minutes produced no significant loss of cancer-preventive substances. Raw broccoli maintains all of its nutrients but it is also more likely to irritate your bowels and cause gas.	(Sources: MindBodyGreen.com Wisconsin Department of Public Instruction)	This article is for informational purposes only and is not meant to offer medical advice.