Key Takeaways
Lightly stir-frying broccoli helps maintain higher levels of sulforaphane, a beneficial antioxidant. Chopping broccoli into florets about 90 minutes before cooking can boost sulforaphane levels.
Chopping and lightly stir-frying your broccoli may increase the amount of a specific antioxidant, called sulforaphane, thereby maximizing the health benefits you get from the vegetable, research suggests.
What the Research Says
The paper, published in the Journal of Agricultural and Food Chemistry, raises the question of whether there are “right” and “wrong” ways to cook broccoli.
The study found that cooking inhibits another enzyme called myrosinase, which is essential for sulforaphane production. Therefore, longer, harsher cooking methods result in a greater reduction in sulforaphane levels.
“It is widely known that prolonged cooking can degrade nutrients in broccoli, including sulforaphane,” Stephani Johnson, RDN, DCN, adjunct professor in the department of clinical and preventive nutrition services at the Rutgers School of Health Professions, told Verywell.
How To Cook Broccoli for the Most Health Benefits
The study found that lightly stir-frying broccoli actually helped decrease the activity of myrosinase during the cooking process, which translates to higher levels of sulforaphane on your plate.
In addition, researchers found that chopping broccoli into florets about 90 minutes before lightly stir-frying it was associated with the highest levels of sulforaphane.
“This is likely because chopping activates myrosinase, facilitating the conversion of glucoraphanin to sulforaphane before the enzyme is deactivated by heat,” Johnson said.
The study is limited in that the authors didn’t look at how other forms of preparation—such as microwaving or steaming—affect the sulforaphane levels in broccoli.
“Despite this limitation, the findings suggest that preparation techniques, such as pre-cutting and light cooking, play a significant role in maximizing the health benefits of broccoli,” Johnson said.
Why Is Sulfarophane So Good for You?
Sulforaphane is a naturally occurring compound found in cruciferous vegetables, including broccoli, Brussels sprouts, cauliflower, and kale, and it’s been linked to multiple health benefits, Johnson said.
“One of its key functions is stimulating the production of antioxidant enzymes in the body, which neutralize free radicals and protect cells from oxidative damage,” she explained.
Antioxidants, such as sulforaphane, play a role in cancer prevention by supporting the removal of cancerous substances from the body, inhibiting the growth of cancer cells, and reducing inflammation and oxidative stress, she added.
Sulforaphane also supports liver detoxification and helps keep your cardiovascular system healthy by improving your blood pressure, Johnson added.
More Health Benefits of Eating Broccoli
“This nutrient-dense vegetable is a rich source of essential vitamins and minerals, including vitamin C, vitamin K, vitamin A, potassium, magnesium, calcium, and iron,” Johnson said.
“Broccoli is also high in fiber, which supports digestive health, and it is packed with powerful antioxidants like sulforaphane, lutein, and zeaxanthin,” she added.
But while some preparation styles come with extra perks, broccoli, in any form, is good for you. “Regardless of how it’s prepared, broccoli remains a low-calorie food rich in fiber, making it a valuable addition to a healthy diet,” Johnson said.
Should This Change the Way You Eat Broccoli?
Though the study might inspire you to change up your vegetable routine from time to time, you shouldn’t stop eating broccoli the way you like it, even if it doesn’t provide the highest possible amount of sulforaphane, experts said.
If raw broccoli sounds good to you, that’s a perfectly good reason to eat it, Johnson said. “Ultimately, eating broccoli in any form is better than not eating it at all, but raw or lightly cooked preparations are generally the best options for maximizing its health-promoting properties.”
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