Broccoli eaten raw may be the best way to take advantage of its cancer-fighting compounds.
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J. Scott Applewhite/AP
Broccoli eaten raw may be the best way to take advantage of its cancer-fighting compounds.
J. Scott Applewhite/AP
Is there a right or a wrong way to cook a vegetable? If you want to unleash all its disease-fighting superpowers, then the answer is probably yes.
And as scientists poke and prod the inner world of vegetables down to the molecule, they've learned that broccoli is among the veggies sensitive to cooking technique. If cooked more than a few minutes, broccoli's antioxidants aren't as adept at knocking out carcinogens that cause cancer. And if you want broccoli to do just that – fight cancer — forget about taking broccoli supplements, which don't hold a candle to the whole vegetable, an expert says in a new paper.
A lot of other vegetables are packed with vitamins, minerals and valuable chemicals that can be unlocked or blocked, depending on preparation and the foods they're eaten with, as The Salt's co-host, Allison Aubrey, has reported. Tomatoes are best eaten with a little fat, like olive oil, while carrots may be more willing to offer up their antioxidants when cooked.
But as Emily Ho, an associate professor and researcher at the Linus Pauling Institute at Oregon State University, tells The Salt, cooking broccoli too long destroys the enzyme that breaks down chemicals called glucosinolates into cancer-fighting agents. That means a savory cream of broccoli soup, for example, is sadly not going to showcase broccoli at its nutritional best.
But choppin' broccoli is still just fine, as fans of Dana Carvey's classic Saturday Night Live skit will be glad to hear.
And the best way to eat it once chopped is raw or steamed for just two to three minutes.
This applies to other cruciferous veggies – like cauliflower, kale, wasabi and cabbage — too, says Ho, who's been studying broccoli for years. These vegetables all have compounds that can "target sick cells and keep normal cells happy, which is what you want for cancer prevention," Ho says.
Her latest paper, published in the Journal of Agricultural and Food Chemistry, however, shows that most broccoli supplements don't have enough of the good enzyme that will put those compounds to work.
Ultimately, Ho says, the best way to use food to prevent cancer is to eat five to nine servings of fruits and vegetables a day and eat a wide variety of them. The way cancer does damage in the body is, after all, pretty complex stuff, and each fruit or vegetable may play a different role in helping fend off disease.
FAQs
Cooking broccoli can cause some loss of heat-sensitive nutrients like vitamin C, but it also makes the vegetable easier to digest and increases the availability of other nutrients like carotenoids.
Is it healthier to eat broccoli, cooked or raw? ›
The leaves and stems of broccoli are very nutritious, but the florets have an even higher concentration of nutrients and phytochemicals. Raw broccoli has more vitamin C than cooked, but cooked broccoli makes the carotenoids more available to the body. So enjoy broccoli cooked or raw¬ just be sure to eat it often.
Do you have to cook broccoli to get nutrients? ›
Actually, raw broccoli is not necessarily more healthful than cooked. Broccoli is part of the cruciferous vegetable family and great food to include in your diet either raw or lightly cooked. These vegetables provide many nutrients but their unique contribution is a group of compounds called glucosinolates.
What is the best way to preserve nutrients in broccoli? ›
That's why steaming is one of the best ways to maximize nutrients. It turns out that's especially true for broccoli. When in doubt, microwave. That's because microwaving uses little to no water, and can heat the vegetable quickly, thus preserving nutrients such as vitamin C that break down when heated.
What is the most nutritious way to eat broccoli? ›
Cooking (Or Not Cooking) Broccoli To Protect Its Nutritional Riches : The Salt Cooking broccoli too long destroys the beneficial enzyme that breaks down chemicals into cancer fighters. The best way to eat it is raw or steamed for just two to three minutes, a nutrition expert says.
Does broccoli lose its benefits when cooked? ›
In conclusion, the current study clearly shows that nutrient and health-promoting compounds in broccoli are significantly affected by domestic cooking. All cooking treatments, except steaming, caused great losses of chlorophyll and vitamin C. Only boiling and stir-frying/boiling caused the loss of total carotenoids.
How do you cook broccoli without losing nutrients? ›
Cut the broccoli into small florets, and then blanch the florets in boiling water for 1-2 minutes. Drain the broccoli, and then sauté it in olive oil or butter over medium heat until it is tender, about 4-5 minutes.
Is it okay to eat broccoli every day? ›
Regularly incorporating broccoli into your daily diet can contribute to stronger bones and potentially lower the risk of conditions such as osteoporosis. Broccoli can be a beneficial inclusion in the diet of those seeking to manage their weight.
How do you wash broccoli without losing nutrients? ›
The preferred method of the USDA for how to wash broccoli or other harder-to-clean veggies: give it a good soak. Fill a large bowl with cold or warm water. Allow it to soak for 2 minutes, then dump the vegetables into a colander and allow the soaking water to drain away.
Does air frying broccoli lose nutrients? ›
Nutrient-dense foods like fruits, veggies, whole grains, fatty fish and lean meats are generally just as nutritious in the air fryer as in the oven.
Research has found that soaking broccoli in water for 5 minutes at peak power results in the greatest loss of nutrients from 74% to 97% of three important antioxidants. Boiling also significantly loses these antioxidants.
Is it healthier to eat broccoli raw or cooked? ›
These vegetables are known for their beneficial health effects. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits ( 2 , 3 ).
What is more nutritious than broccoli? ›
Cauliflower contains more B vitamins compared to broccoli, including vitamin B5, vitamin B6 and folate. It also contains the all-important potassium which has a whole host of benefits for our nervous and cardiovascular systems.
Is broccoli healthier than a potato? ›
Very generally speaking, cooked starchy vegetables, such as potatoes, pack about 15 grams of carbs and 80 calories per 1/2 cup (70–90 grams), whereas non-starchy types like broccoli contain about 5 grams of carbs and 25 calories in an equivalent portion (1, 2).
Does broccoli keep better cooked or raw? ›
Both raw and cooked broccoli will last for 3 to 5 days in the refrigerator when stored properly.
Is it OK to eat cooked broccoli everyday? ›
Regularly incorporating broccoli into your daily diet can contribute to stronger bones and potentially lower the risk of conditions such as osteoporosis. Broccoli can be a beneficial inclusion in the diet of those seeking to manage their weight.
Does cooked broccoli cause less gas than raw? ›
Cooking: Raw broccoli is a common component of vegetable/dip platters at parties and events, of course, but eating it raw is actually more likely to lead to gas. Instead, by steaming or microwaving it, your body will have an easier time breaking it down.
