Study Reveals the Best Way to Cook Broccoli So You Get the Most Health Benefits

Whether you love it or hate it, broccoli has solidified itself as a key vegetable, thanks to its myriad of health benefits. And the way you prepare it does make a difference. A new study published in the Journal of Agricultural and Food Chemistry revealed that the best way to cook broccoli is to stir fry it; however, there’s a bit more involved than you’d expect. Keep reading to learn about the study results and how you can get the most nutrients from broccoli.

The best way to cook broccoli

A 2018 study in the Journal of Agricultural and Food Chemistry found that stir-frying broccoli for four minutes is the best way to get the most nutrition. But there’s a catch. After pulverizing the broccoli and chopping it into two-millimeter pieces, the team of Chinese researchers tested three different preparation methods: leaving it raw, stir-frying for four minutes and leaving it raw for 90 minutes before stir-frying for four minutes.

They determined that the 90-minute waiting period beforehand was actually the best way to get all of broccoli’s health benefits, as the sulforaphane in broccoli had more time to develop.

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Broccoli contains sulforaphane

Michelle Routhenstein, MS RD CDCES CDN , preventive cardiology dietitian at EntirelyNourished.com, says, “Sulforaphane, a key compound in broccoli, acts as a powerful antioxidant by neutralizing free radicals and reducing oxidative stress, which may help lower the risk of chronic diseases such as cancer and cardiovascular conditions.” It also has anti-inflammatory properties which Routhenstein notes may help “alleviate inflammation-related conditions like arthritis by inhibiting pro-inflammatory pathways.”

This compound is part of what makes broccoli so healthy. “Sulforaphane may promote heart health and can potentially be a safeguard against various cancers,” adds Chris Mohr, PhD, RD , fitness and nutrition advisor at Fortune Recommends Health.

You can always eat raw broccoli florets to get the most sulforaphane, but if that’s not preferred, there are other ways to consume it and still reap the benefits.

Steaming broccoli is also nutritious

It’s not always realistic or practical to let broccoli sit out for 90 minutes before cooking it and many people don’t have the time. With that in mind, both Mohr and Routhenstein agree that steaming broccoli is an easy, nutritious alternative.

“Unlike boiling or microwaving, steaming reduces the loss of glucosinolates (the compounds that convert into sulforaphane) and retains more of the myrosinase enzyme, which is crucial for converting these compounds into sulforaphane,” explains Routhenstein.

If you want to keep all the nutrients and its bright color, steaming broccoli is the way to go. Mohr adds that “by steaming instead of boiling, you prevent vitamins and minerals from releasing into the water, allowing you to enjoy all the health benefits.”

Broccoli is full of health benefits

While stir-frying broccoli provides the most nutrition, any way you choose to eat it will still benefit your health. Broccoli has high levels of vitamins and minerals that can improve your well-being.

“Broccoli is full of fiber, potassium, and antioxidants that can help reduce cholesterol, manage blood pressure, and may lower the chance of getting heart disease,” says Mohr. He notes that it’s also high in calcium, vitamin K and vitamin C which are great for bone health and supporting your immune system.

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This green vegetable also has vitamin B6 which Routhenstein says may help support cardiovascular health by aiding in the regulation of homocysteine levels (amino acids that help create proteins).”

Don’t get too caught up in how to cook it, because any way you can incorporate broccoli into your diet will be beneficial to your health. If you need some inspiration, however, cooking your broccoli with a splash of lemon juice and olive oil will make it light and a little crispy, while roasted broccoli is perfect in the fall and winter months as a hearty vegetable option.

To get even more nutrients:

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .