Good for weight control: Low in calories, high in fiber
Supports eye & bone health: Provides lutein, calcium, and vitamin K
To get the most of its nutrients and to boost flavor, how you cook it matters. Keep reading to find out what the research actually shows and discover the winning methods that preserve nutrients.
The Best Cooking Methods for Maximum Nutrient Retention
The best method will vary depending on your health goals and whether you prefer to preserve ⏬️ Continued on the next page ⏬️
– Steaming: Research shows that steaming broccoli retains the highest levels of vitamin C and antioxidants.3 “Steamed broccoli can easily be prepared by using a pot with a lid and a steamer basket,” Kristen Smith, RDN, and spokesperson for the Academy of Nutrition and Dietetics, told Health. “It can easily be enhanced with flavors such as onion or garlic powder, lemon zest, chili flakes, or a simple seasoning of salt and pepper.”
– Microwaving: Research shows that microwaving broccoli can increase its sulforaphane levels. Compared to steaming, rapid heating in the microwave limits nutrient loss due to minimal water contact and shorter cook times.
– Light sautéing or stir-frying with olive oil: Sautéing or stir-frying broccoli in a bit of olive oil is best for enhancing flavor and for improving the potential absorption of certain compounds, such as glucosinolates and isothiocyanates. Quick, moderate-heat sautéing also preserves texture and flavor while avoiding prolonged exposure to heat.
While steaming and microwaving maximize nutrient retention, roasting or sautéing broccoli may encourage higher intake because these methods produce a better taste.
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