What Is The Healthiest Way To Eat Broccoli For Maximum Antioxidants?

Broccoli is well-known for its vibrant nutrient profile. It is packed with remarkable nutrients that contribute to a variety of health benefits. Broccoli is a great source of vitamins C, A and K. It is also rich in folate, potassium, iron, fibre and powerful antioxidants. Studies indicate that the high levels of antioxidants and specific phytonutrients in broccoli may help protect against certain types of cancers. Broccoli can be eaten cooked or raw; both are perfectly healthy, but provide different nutrient profiles. The cooking method you choose can alter the vegetable's nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar. Here, let's determine the healthiest way to eat broccoli.

Healthiest way to consume broccoli

Different cooking methods, such as boiling, microwaving, stir-frying, and steaming, alter the vegetable's nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar.

According to a paper published in the Journal of Agricultural and Food Chemistry, cooking inhibits an enzyme called myrosinase, which is essential for sulforaphane production. Longer and harsher cooking methods reduce sulforaphane levels. Therefore, prolonged cooking can lead to a decline in nutrients, including sulforaphane, in broccoli.

The study revealed that lightly stir-frying broccoli can help decrease the activity of myrosinase during the cooking process, which translates to higher levels of sulforaphane on your plate.

Additionally, the research suggests that chopping broccoli and letting it sit for 90 minutes before cooking allows sulforaphane to develop and be retained better during stir-frying.

Prolonged cooking can lead to a decline in nutrients, including sulforaphane, in broccoli
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Why is Sulforaphane important?

Sulforaphane, a key bioactive compound in broccoli, may have the capacity to slow the biochemical process of ageing by increasing the expression of antioxidant genes.

It is a potent indirect antioxidant and anti-inflammatory compound. Research has highlighted that sulforaphane as a potent agent for long-term health, with several critical roles including cancer prevention, better heart health, antioxidant activation and brain protection.

Other healthy ways to consume broccoli

1. Steaming

While the study recommends stir fry, steaming is one of the healthiest ways to cook broccoli as it preserves most of its nutrients, especially vitamin C and sulforaphane. Steam for about 3-5 minutes until it's tender but still bright green. This retains nearly all chlorophyll and vitamins.

2. Raw

Broccoli can also be consumed raw, which helps retail 100% of its vitamin C content. It also contains the highest levels of sulforaphane. Consider adding raw broccoli to salads or enjoying it as a crunchy snack with hummus. However, many individuals may find difficulty digesting raw broccoli as it can contribute to gas and bloating.

What to avoid?

Avoid boiling at all costs, as it can leach away up to 50-70% of vitamin C and other water-soluble nutrients. Also, deep frying, prolonged cooking or any other harsh cooking method should be avoided for maximum nutrition.

Ways to add to diet:

There are many delicious ways to incorporate broccoli into your diet. Some of these include:

1. Broccoli salad: Combine broccoli with nuts, seeds, dried fruits, and a dressing of your choice for a nutrient-dense salad.

2. Protein-rich meal: Stir-fry broccoli with other vegetables and a source of protein like chicken, paneer, or tofu for a nutrient-dense, well-balanced meal.

3. Soup: Blend steamed broccoli with vegetable broth and seasonings to create a creamy soup (without the cream) that's both comforting and nutritious.

4. Broccoli rice: Stir-fried broccoli along with other vegetables can be added to your rice for a delicious meal.

5. Enjoy as a side dish: Toss broccoli with a little olive oil, salt, and pepper, then roast until crispy for a flavourful side dish.

By incorporating broccoli into your meals regularly and preparing it with healthy cooking methods, you can take full advantage of its numerous health benefits. Enjoy!

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.