Saute quickly and cut into small pieces, two tips to keep all the nutrients
Stray cooking is not only a way to cook but also a way to take care of the health of the whole family. A study published in the Journal of Agricultural and Food Chemistry shows that rapid stir-frying is the method to retain sulforaphane, the top powerful antioxidant in broccoli.
Stephani Johnson, Associate Professor of Clinical Nutrition and Prevention, Rutgers Medical School (USA) emphasized: Cooking for too long significantly reduces sulforaphane. Quick stir-frying helps reduce the breakdown of the enzyme myrosinase, thereby increasing the sulforaphane content".
Not only the way to cook, the time of preparation also determines nutrition. Cut broccoli into small pieces about 90 minutes before processing to help activate natural enzymes and create more sulforaphane. Johnson explains: Shitting down helps myrosinase work, converting glucoraphanin to sulforaphane before the heat inactivates the enzyme.
This is a small but useful tip for busy families: just cut the vegetables in advance, when cooking, just stir-fry for a few minutes to finish a dish that is both green and healthy.
Reasons why the whole family should eat broccoli
Sulforaphane is not only a star in the mustard family but is also a powerful weapon against inflammation and oxidation. Johnson explains: Sulforaphane activates the bodys antioxidant enzyme system, which helps neutralize free radicals and protect cells.
This compound also helps detoxify the liver, reduce inflammation, contribute to cancer prevention and improve blood pressure. These are all health problems that many middle-aged families are particularly concerned about.
In addition, broccoli is rich in vitamins C, K, A, potassium, magnesium, calcium, iron and fiber, which help increase resistance, stabilize digestion and are good for bones and joints. It is better not to eat broccoli by any means. But if you want to maximize the benefits, prioritize eating them raw or cooked at first," said Johnson
A little tip for families: If young children don't like to eat raw, quickly stir-fry broccoli with garlic or steam lightly and mix with olive oil. The dish still retains its green color, crispiness and significant sulforaphane content.
