Shanghai, China – Broccoli has gained popularity in recent years for its high levels of sulforaphane, a compound with potential health benefits. While broccoli pills have become increasingly popular, a 2011 study found that consuming the whole vegetable provides more sulforaphane than taking a supplement. This led a team of Chinese researchers to investigate the best way to cook broccoli to retain its beneficial compounds.
Researchers discovered that sulforaphane in broccoli is created through myrosinase activity, which is triggered by damaging the vegetable. Common cooking methods like boiling and microwaving have been found to reduce the amount of glucosinolates in broccoli, essential for sulforaphane production. As a result, raw broccoli florets provide the highest levels of sulforaphane.
The team focused on stir-frying, a popular cooking method in China, to preserve sulforaphane levels in broccoli. By chopping the broccoli into small pieces to maximize myrosinase activity, researchers compared the sulforaphane concentrations in broccoli that was stir-fried immediately versus after a 90-minute wait period.
Their results showed that waiting 90 minutes before stir-frying the broccoli led to 2.8 times more sulforaphane compared to cooking it right away. The study concluded that allowing broccoli to sit for about 90 minutes post-chopping before cooking could help maximize the vegetable’s health benefits.
The team is exploring ways to streamline the preparation process to make it more efficient for consumers. While the suggested waiting time may seem like a hassle, the potential health benefits of consuming sulforaphane-rich broccoli are worth considering. Research continues to uncover the best cooking methods to retain the nutritional value of vegetables like broccoli.