Health and Nutrition
The Best Way to Eat Broccoli for Maximum Cancer-Fighting Benefits
New research finds that letting chopped broccoli rest before cooking boosts its sulforaphane levels- plus why eating it raw may offer the most health benefits.
- Yitzhak Eitan
- פורסם כ"ח סיון התשפ"ד
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Broccoli is well-known for its many health benefits, but a recent study finds that it also produces compounds that may help fight cancer. A team of researchers from China found that broccoli generates glucosinolates- natural compounds responsible for many of the vegetable's health-promoting effects. The study, published in Horticulture Research, indicated that when broccoli is chewed, a compound called glucoraphanin transforms into sulforaphane, which has been linked to a reduced risk of various types of cancer.
The researchers set out to determine the healthiest way to consume broccoli. They measured levels of natural compounds after testing three different preparation methods including raw and crushed, immediately stir-fried after chopping, and stir-fried after the broccoli was chopped and allowed to "rest" for about 90 minutes. Their goal was to see whether broccoli continues to develop beneficial compounds during that resting period.
The findings illustrated that broccoli that was stir-fried immediately after chopping contained nearly three times less sulforaphane compared to broccoli that had rested for 90 minutes.
The researchers concluded, “Our results suggest that after chopping broccoli into small pieces, it should be left to rest for about an hour and a half before cooking to maximize its health benefits.” However, they added that even a 30-minute rest might be enough, as most people aren’t likely to wait an hour and a half. They also stressed the importance of washing broccoli thoroughly, as it can sometimes contain insects.
Previous studies have also found that cooking broccoli- especially boiling or even steaming- can reduce its nutritional and health benefits by up to 85%. To get the most out of broccoli, it’s best to eat it raw, juice it, or consume broccoli sprouts, which are even more concentrated in beneficial compounds.
If you want the full cancer-fighting potential of broccoli, let it rest before you cook it, or skip the cooking altogether.
