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Broccoli Broccoli is a member of the cabbage family and is a very close relative to cauliflower. This delicious vegetable contains more nutrients than any other vegetable. Some of these nutrients include vitamins A, C, & D, beta carotene, calcium, fiber, iron and antioxidants. Consumption of foods high in antioxidants can help protect against cancer and heart disease. It contains several compounds called isothiocyanates, including sulforaphane and indole-3-carbinol (I3C), which have been touted as possible anti-cancer agents in recent years. Early studies have shown these substances may act as anti-oxidants and may boost detoxifying enzymes in the body. Some researchers suggest that small amounts of broccoli sprouts may protect against the risk of cancer as effectively as much larger amounts of the mature vegetable. We are not aware of any clinical studies that have been done in humans to verify this claim. Diets high in cruciferous vegetables appear to be linked with a lower risk of certain types of cancer. A population-based study found that those who ate diets high in lutein, a vitamin A–like chemical obtained from vegetables such as broccoli, spinach, and lettuce, had fewer cases of colon cancer. "Eating steamed broccoli reduces the risk of a heart attack by boosting the body's ability to fight off cell damage", The Daily Telegraph reported. Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth. Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure. One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals.  Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis. One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions. Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories. Studies have shown that the carotenoid lutein helps prevent age-related macular degeneration and cataracts, as well as possesses anti-cancer effects. Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision. The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.