Popular cooking methods may destroy key health benefits of broccoli, experts warn
COMMON GRILLING MISTAKE COULD STRIP FISH OF KEY NUTRIENTS AND RUIN YOUR MEAL, EXPERTS WARN Some simple prep also may help preserve sulforaphane, according to Figueroa.
Key points
- YOU'RE PROBABLY COOKING RICE WRONG, AND CHEFS REVEAL THE SIMPLE MISTAKE TO AVOID Boiling broccoli can cause water-soluble nutrients and compounds to leach into the cooking water, while prolonged or high-heat cooking, including roasting, can reduce antioxidant, anti-inflammatory and cancer-fighting properties.
- "One less thing to wash." No matter how it's served, getting some broccoli into your diet is key, experts agree.
- "The heat keeps cooking the broccoli after it comes out of the pot." Kaufman also recommends using the stalk, which she trims, slices and cooks with the florets.
Quickly microwaving broccoli may help preserve nutrients, according to the outlet, and using broccoli's cooking water in soup or stew can help retain some water-soluble vitamins.
Not all methods of cooking broccoli are created equal, and some simple tips can ensure you get the most nutrients out of it.
Additional details
- "Chopping the broccoli and letting it sit for about 30 to 40 minutes before cooking gives sulforaphane time to form first," she said.
- Whether it's steamed, roasted or added to a stir-fry, broccoli is a healthy option packed with vitamins such as A, C and K, minerals such as calcium, potassium and iron, fiber and even a potentially cancer-fighting compound, The Washington Post recently reported.
- Steaming is one of the best ways to preserve broccoli's enzymes, and while the method often reduces vitamin C in other foods, research shows broccoli might be an exception, the Washington Post reported.
- But certain ways of cooking broccoli can ensure you get the most out of the cruciferous vegetable and preserve those compounds.
- FOUR COMMON KITCHEN HABITS THAT CHEFS SAY HOME COOKS NEED TO STOP DOING IMMEDIATELY Most of the research related to broccoli's health claims has been conducted in labs and animals, Figueroa added.
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