Best way to prepare broccoli so you keep every bit of goodness

How to cook broccoli

A study published in the Journal of Agricultural and Food Chemistry found that cutting and lightly sautéing broccoli can increase the amount of the antioxidant called sulforaphane, maximizing its health benefits.

Sulforaphane is a natural compound found in cruciferous vegetables, including broccoli, Brussels sprouts, cauliflower, and kale. It is associated with multiple health benefits, particularly the production of antioxidants.

Researchers also discovered that cutting broccoli into florets approximately 90 minutes before light sautéing is linked to the highest sulforaphane levels. This is likely because chopping activates myrosinase, which helps convert glucoraphanin into sulforaphane before the enzyme is deactivated by heat.

Prolonged cooking can reduce the nutrient content in broccoli, including sulforaphane.

The study did not evaluate other cooking methods, such as microwaving or steaming, and how they affect sulforaphane levels in broccoli.

Benefits of broccoli

This nutrient-rich vegetable is a source of essential vitamins and minerals, including vitamins C, K, and A, as well as potassium, magnesium, calcium, and iron.

Broccoli is also high in fiber, which supports digestive health, and is rich in powerful antioxidants like sulforaphane, lutein, and zeaxanthin.

Regardless of preparation, broccoli remains a low-calorie, fiber-rich food, making it a valuable addition to a healthy diet.

Earlier, we revealed the harms of broccoli you may not have known about.

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