New Delhi: Today, broccoli has become an important part of pasta, salad, stir-fry and everyday food. The biggest reason for its popularity is its excellent nutritional value. Broccoli is rich in vitamins, fiber and powerful antioxidants, which along with strengthening immunity can also help in preventing many chronic diseases.
However, experts say that how beneficial broccoli will be depends largely on how it is cooked. Wrong cooking method can destroy its essential nutrients. In such a situation, the question arises that what is the best way to cook broccoli, so that it can get maximum benefits.
According to dieticians, steamed broccoli is considered to be the best option in terms of saving nutrients. By steaming, 80–90% of Vitamin C is preserved. And important ingredients like sulforaphane remain, which have been linked to anti-inflammatory and anti-cancer properties.
At the same time, there is more loss of Vitamin C and folate during roasting, especially at high temperatures. Heat-sensitive antioxidants are partially broken down. Taste increases, but nutritional value decreases. Lightly steamed broccoli is considered better in terms of nutrition.
According to a study, if the goal is to preserve elements like vitamin C, glucosinolates, chlorophyll and proteins, then steaming broccoli is the best way. In this method these nutrients break down less. On the contrary, there is considerable loss of nutrients when boiling, stir-frying or roasting. However, in terms of fiber, roasted broccoli is also considered good, because heat does not break the fiber completely.
According to the dietician, by keeping some things in mind while cooking broccoli, its nutrition can be maintained better. Steam the broccoli for 3–5 minutes, until it remains light green and crisp. Avoid overcooking, as very soft broccoli loses its nutrients.
If roasting, keep the temperature below 200°C and do not let it burn. Add healthy fats like olive oil or seeds after cooking, this improves the absorption of fat-soluble vitamins. Cut broccoli 20–30 minutes before cooking, this improves the process of sulforaphane formation.
According to experts, eating broccoli during the day is considered more beneficial. During this period, metabolism remains active, due to which the body is able to utilize the nutrients better. Consuming it with healthy fats further increases its benefits.
According to dieticians, people with thyroid problems should consume broccoli in limited quantities. People who have digestive problems should also be careful while eating it.
Disclaimer:- The information given in this article is for general awareness. Before starting any kind of diet or health routine, consult your doctor or nutrition expert.
