Broccoli

Broccoli is explicitly listed as a recommended vegetable in the Longevity Diet; rich in sulforaphane, vitamin C, vitamin K, and fiber with anti-cancer and anti-inflammatory properties

Why It Matters for Longevity

Broccoli is explicitly listed as a recommended vegetable in the Longevity Diet; rich in sulforaphane, vitamin C, vitamin K, and fiber with anti-cancer and anti-inflammatory properties Sulforaphane activates Nrf2 pathway, upregulating detoxification enzymes; vitamin C and K support immune and bone health; fiber feeds microbiome. Broccoli is a frequently used vegetable across the Longevity Diet meal plan; source of folate (52 mcg per ½ cup frozen/cooked, 13% DV), vitamin C (51 mg per ½ cup cooked, 85% DV), vitamin A (60 mcg RAE per ½ cup boiled, 24% DV), calcium (21 mg per ½ cup raw), and iron (1 mg per ½ cup boiled); recommended at 150–200 g boiled or steamed Rich in vitamin C, folate, vitamin A, and vitamin K; supports multiple micronutrient targets on the Longevity Diet. PMID 28615356: Sulforaphane from broccoli induces Nrf2-mediated cytoprotective gene expression and has demonstrated anti-cancer activity in multiple cell lines and animal models; clinical trials show bioavailability from broccoli sprouts and florets (PubMed) PMID 29739681: Cruciferous vegetable intake (including broccoli) is inversely associated with all-cause mortality and cancer mortality; each 100 g/day increment associated with ~10% lower cancer mortality risk (PubMed)

How to Use It

Pairs well with garlic, olive oil, lemon. Use as a vegetable in your daily meals according to the Longevity Diet guidelines.

What to Pair It With

Ingredient	Why	Tradition
garlic	See synergies	culinary tradition
olive oil	See synergies	culinary tradition
lemon	See synergies	culinary tradition
anchovies	See synergies	culinary tradition
chickpeas	See synergies	culinary tradition

Synergies

Olive Oil (synergy): Olive oil enhances absorption of fat-soluble vitamins K and A in broccoli; polyphenols complement anti-inflammatory effects of sulforaphane - Garlic (synergy): Garlic's diallyl disulfide and broccoli's sulforaphane both activate Nrf2 and inhibit NF-κB; combination shows additive anti-cancer effects in vitro - Sardines (complement): Sardine calcium and vitamin D pair well with broccoli's vitamin K2 for bone health in a complete longevity meal

Flavor Profile

Taste: mildly bitter, earthy, slightly sweet when roasted, vegetal. Aroma: sulfurous when overcooked, fresh and grassy when raw, nutty when roasted. Texture: firm, crunchy when raw, tender-crisp when steamed, soft when boiled. Category: cruciferous vegetable.

The Science

PubMed: PMID 28615356: Sulforaphane from broccoli induces Nrf2-mediated cytoprotective gene expression and has demonstrated anti-cancer activity in multiple cell lines and animal models; clinical trials show bioavailability from broccoli sprouts and florets - PubMed: PMID 29739681: Cruciferous vegetable intake (including broccoli) is inversely associated with all-cause mortality and cancer mortality; each 100 g/day increment associated with ~10% lower cancer mortality risk - Examine.com: Broccoli's glucosinolates are converted to sulforaphane by myrosinase (enhanced by light chopping and 40-minute rest before cooking); lightly steaming preserves more sulforaphane than boiling - Book claim (high confidence): Broccoli is explicitly listed as a recommended vegetable in the Longevity Diet; rich in sulforaphane, vitamin C, vitamin - Book claim (high confidence): Broccoli is a frequently used vegetable across the Longevity Diet meal plan; source of folate (52 mcg per ½ cup frozen/c

Key Nutrients

Nutrient	Per 100g	Notes
Sulforaphane (from glucoraphanin)	~40–60 mg glucoraphanin (raw)	Activated by myrosinase; chopping and resting before cooking maximizes conversion; light steaming preferred over boiling
Vitamin C	89 mg (raw); 65 mg (lightly steamed)	Water-soluble; significant loss with boiling; steaming or stir-frying preserves more
Folate	63 mcg (raw)	Critical for DNA synthesis and methylation; heat-sensitive, prefer gentle cooking
Vitamin K1	102 mcg (raw)	Fat-soluble; substantially enhanced by co-ingestion with olive oil
Indole-3-carbinol	~100 mg (raw)	Supports estrogen metabolism and tumor suppressor pathways; bioavailability improved in acidic environment (stomach acid)