Broccoli is one of the most popular vegetables among health enthusiasts, and for a good reason. It contains anti-cancer compounds that can help prevent various types of cancer, including breast, prostate, and colon cancer.

But did you know that the way you cook broccoli can affect its anti-cancer properties? To get the most out of this superfood, you need to know how to cook it properly.

Choose the Right Cooking Method

Broccoli contains a group of compounds called glucosinolates, which break down into cancer-fighting compounds when they come into contact with an enzyme called myrosinase.

Unfortunately, myrosinase is sensitive to heat and can be destroyed during cooking, reducing the broccoli’s anti-cancer benefits. To preserve myrosinase and maximize the cancer-fighting compounds, you need to choose the right cooking method.

Steaming

Steaming is one of the best ways to cook broccoli. It’s gentle enough to preserve myrosinase, and it doesn’t leach the cancer-fighting compounds into the cooking water. To steam broccoli:.

1. Cut the broccoli into florets.
2. Place a steamer basket inside a pot with a tight-fitting lid.
3. Add water to the pot, making sure it doesn’t touch the bottom of the steamer basket.
4. Bring the water to a boil.
5. Add the broccoli to the steamer basket and cover the pot with a lid.
6. Steam the broccoli for 3-5 minutes, or until it’s bright green and tender.

Steamed broccoli can be eaten as is or seasoned with a little salt, pepper, or lemon juice.

Stir-Frying

Stir-frying is another great way to cook broccoli while preserving its anti-cancer benefits.

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The short cooking time and high heat help maintain myrosinase activity, and the addition of flavorful ingredients like ginger, garlic, and soy sauce can make it a delicious side dish or main course. To stir-fry broccoli:.

1. Heat a tablespoon of oil in a wok or a large skillet over medium-high heat.
2. Add sliced garlic, ginger, and chopped onion if desired. Cook for 1-2 minutes or until fragrant.
3. Add the broccoli florets and stir-fry for 3-5 minutes or until they’re tender-crisp.
4. Add a tablespoon of soy sauce and stir to coat.
5. Serve hot.

Raw

Eating broccoli raw is the best way to retain all its anti-cancer properties, as neither the glucosinolates nor myrosinase are destroyed during cooking. However, not everyone loves the taste and texture of raw broccoli. To make it more palatable:.

1. Cut the broccoli into small florets or finely chop it.
2. Massage the broccoli with a little olive oil and lemon juice.
3. Add some chopped nuts, dried cranberries, or grated cheese for extra flavor and texture.

Raw broccoli can be enjoyed as a salad or a snack, or added to sandwiches and wraps.

Minimize Boiling and Microwaving

Boiling and microwaving broccoli are not the best ways to cook it if you want to retain its anti-cancer properties.

Boiling broccoli for too long can destroy myrosinase and leach the cancer-fighting compounds into the cooking water, which is then discarded. Microwaving broccoli can also reduce its anti-cancer benefits, as the high heat can damage the enzymes and the nutrients. If you have to boil or microwave broccoli, do it for the shortest time possible and avoid adding too much water.

Conclusion

Cooking broccoli without losing its anti-cancer benefits is easy if you choose the right cooking method. Steaming and stir-frying are the best options, while boiling and microwaving should be minimized.

Eating broccoli raw is also a great way to retain all its nutrients and enzymes. Whether you prefer it steamed, stir-fried, or raw, broccoli should be a regular part of your diet if you want to reduce your risk of cancer.