Boiling water: Cooking in boiling water results in a significant loss of vitamins and water-soluble compounds (such as glucosinolates) in the cooking water. Most studies suggest that this cooking method is the one that causes the greatest loss of nutrients; therefore, it is best to avoid it.
Overcooking (regardless of the method): Studies show that cooking broccoli in an excessive amount of water for a long time leads to a significant loss of nutrients. Overcooking causes heat degradation, reducing vitamin C and phytochemical levels. It can also make broccoli soft and lose its bright color.
How to get more benefits no matter how you cook it
There are a few ways to get the most out of broccoli, both nutritionally and taste-wise:
– Cut the broccoli florets into regular pieces for a more homogeneous cooking.
– Use the stems in your recipes. They are nutritious (rich in vitamin C) and hold up well when cooked.
– Enhance the flavor of the broccoli with olive oil, citrus fruits, or spices.
– Do not overcook broccoli, it will become soft and thus lose its beneficial nutrients and water-soluble compounds.
– Use as little water as possible for cooking, as too much water leads to a loss of nutrients.
