Cooking broccoli is not rocket science. However, if you use a trick, you can get even more out of the vegetables.
Broccoli is considered a nutritional champion, rich in sulforaphane, which regulates blood sugar and is even said to protect against cancer. The debate over the effectiveness of supplements of the vegetable versus whole crumbled cabbage is motivating researchers to find optimal cooking methods for preserving sulforaphane. A Chinese research team has discovered that sulforaphane is produced through the interaction of glucosinolates and the enzyme myrosinase, which becomes active when the vegetable is damaged.
Cook broccoli properly
Cooking and microwave preparation greatly reduce the glucosinolates in vegetables. Myrosinase is also heat sensitive, making raw broccoli the best source of sulforaphane. The research team examined stir-frying, a popular method in China, for its influence on sulforaphane. Because: To date, studies on this have been almost entirely lacking.
They finely chopped the broccoli and divided it into three groups: raw, fried immediately, and fried after waiting 90 minutes. The waiting period tests whether a delay promotes sulforaphane formation. The results show that waiting broccoli contains almost three times more sulforaphane than immediately fried broccoli, increasing its nutritional value.
The study recommends Shred and let broccoli rest before roasting to maximize health benefits . This method significantly increases the sulforaphane content, although it takes more time. The researchers are currently looking for ways to shorten the preparation time.
What exactly is sulforaphane anyway?
Sulforaphane is a chemical compound that belongs to the isothiocyanates and is mainly found in cruciferous vegetables (Brassicaceae). In addition to broccoli, this also includes Brussels sprouts, kale and cauliflower. The substance has received a lot of attention in recent years due to its potential health benefits.
Research, some of which was also referenced by the Chinese team, suggests that sulforaphane has a number of health-promoting properties:
Antioxidant effect: Sulforaphane is known for its strong antioxidant effects. It can help neutralize free radicals in the body, thereby reducing oxidative stress conditions that can lead to cell damage and various diseases.
Anti-inflammatory properties: It may have anti-inflammatory effects in the body by modulating certain signaling pathways. This can help prevent and treat inflammatory conditions.
Cancer prevention: Some studies suggest that the substance has the potential to reduce the risk of certain types of cancer. It is believed to promote the activation of detoxification enzymes while inhibiting the proliferation of cancer cells.
Heart health: Sulforaphane may help improve heart health by reducing blood pressure and inflammation and improving arterial health.
Brain Support and Cognitive Functions: There is also evidence that it may have neuroprotective effects and may be useful in preventing or treating neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Note that many of the studies on the chemical compound have been conducted in the laboratory or on animals. Although the results are promising, further human research is needed to fully understand and confirm these potential health benefits.
By Philipp Rall