Maximize the Health Benefits of Broccoli

Broccoli is packed with essential vitamins and minerals like vitamins C, K, folate, and magnesium, but its standout feature is a powerful phytochemical called sulforaphane. Sulforaphane has been strongly linked to reduced incidences of lung, colorectal, breast, prostate, pancreatic, and stomach cancers. 

Researchers in China found that finely chopping broccoli into small pieces (around 2 mm) and letting it sit for about an hour and a half can significantly increase sulforaphane levels, and that those levels were not reduced after stir-frying for four minutes. Researchers believe waiting for as little as 30 to 40 minutes before cooking also allows for significant levels of sulforaphane to accumulate. This chopping and waiting technique also applies to other cruciferous vegetables like Brussels sprouts as it allows the compound glucosinolate and the enzyme myrosinase to combine, then release the beneficial sulforaphane. 

Similarly, Dr. Elizabeth Jeffrey at the University of Illinois discovered that steaming broccoli for up to five minutes preserves sulforaphane levels, as does blanching it for up to a minute. The latter actually enhances its bioavailability compared to eating it raw, however, most frozen broccoli is blanched excessively before freezing, which greatly depletes sulforaphane levels. 

It's all too easy to overcook broccoli, but there is a solution. Adding small amounts of other raw brassicas, like radishes, broccoli sprouts or mustard before serving, can help restore sulforaphane levels. Even a small amount of mustard in a dressing or eating a single raw radish has been shown to maximize sulforaphane production when consuming broccoli. This is because all raw brassicas contain the enzyme myrosinase, which is essential in the production of sulforaphane. It's also the enzyme that gets disabled when broccoli is overcooked. 

Eating broccoli sprouts is another excellent way to get high levels of sulforaphane, as they contain significantly more of it than mature broccoli. Soaking broccoli sprouts at 70 degrees C or mature broccoli at 60 degrees C for ten minutes can further increase sulforaphane levels.

While raw broccoli sprouts are highly nutritious, they may pose a risk to certain groups like children, the elderly, or those with weakened immune systems due to the potential for foodborne pathogens. However, incidences of illness from broccoli sprouts are rare, and proper washing and ensuring they are fresh, before consumption mitigates the risk.

Incorporating broccoli or broccoli sprouts into your diet a few times a week has been shown to reduce the risk of cancer and heart disease, as well as inflammation and macular degeneration. This simple addition to your meals can offer significant health benefits.