Our presidentÃ¢â‚¬â„¢s dad may hate this cruciferous all-star, but one cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And thatÃ¢â‚¬â„¢s in addition to its high concentration of vitaminsÃ¢â‚¬â€œincluding A, C, and KÃ¢â‚¬â€œand the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties. Ã¢â‚¬Å“One cup a day will do the trick,Ã¢â‚¬Â says Bowerman. Try cauliflower, kale, brussels sprouts, or cabbage for variation, as all possess many of the same nutritional qualities. Ã¢â‚¬Å“Broccoli may also help reduce excess estrogen levels in the body, thanks to its indole 3-carbinol content,Ã¢â‚¬Â says celebrity trainer Gunnar Petersen. Also, broccoli is one of the 10 foods vegetarians eat to maintain muscle mass.