How do you cook broccoli without losing nutrients?
Just steam the broccoli instead. Experts consider it the best way to preserve broccoli’s nutrition. The easiest way is just use your microwave. You don’t even need a steamer.
Does cooking broccoli destroy nutrients?
Most of the minerals in broccoli are retained during cooking because they stand up to heat and water better than vitamins. If you steam, stir-fry or roast your broccoli, you’ll get 100 percent of its minerals, according to the USDA. When broccoli is boiled, it loses 5 percent to 10 percent of the total minerals.
Is it better to eat cooked or raw broccoli?
According to recent research in the Journal of Agricultural and Food Chemistry, raw broccoli provides significantly more of this beneficial nutrient than cooked. (Cooking locks sulforaphane in, making it unavailable to your body.) … Bottom Line: If you like broccoli, eat it raw: it’s more nutritious.
Why should you not cook 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.
What is the healthiest way to cook broccoli?
Steamed broccoli may be one of the healthiest ways to cook broccoli because it’s quick and nutrients and vitamins won’t be lost in the cooking water, as can be the case with boiled broccoli.
Is boiled broccoli still healthy?
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits ( 1 , 2 ).
Is it bad to boil broccoli?
Beware of Boiling Broccoli
They found that microwaving the broccoli in the water for five minutes at full power produced the greatest nutrient loss, and the microwaved broccoli lost 74% to 97% of three key antioxidants. Boiling also led to a significant loss of these antioxidants.
How do you cook broccoli to keep nutrients?
A 2009 study prepared broccoli using five popular methods – boiling, microwaving, steaming, stir-frying and stir-frying/boiling. Researchers found steaming kept the highest level of nutrients. “Boiling vegetables causes water soluble vitamins like vitamin C, B1 and folate to leach into the water,” Magee said.
How do you cook vegetables without losing nutrients?
Water is the enemy when it comes to nutrient losses during cooking. That’s why steaming is one of the best methods to preserve easily damaged nutrients, such as vitamin C and many B vitamins. Since vegetables don’t come in contact with cooking water during steaming, more vitamins are retained.
Does boiling vegetables remove nutrients?
Microwaving is an easy, convenient, and safe method of cooking. Short cooking times and reduced exposure to heat preserve the nutrients in microwaved food ( 9 , 10 ). In fact, studies have found that microwaving is the best method for retaining the antioxidant activity of garlic and mushrooms ( 11 , 12 ).