Which preparation method preserves most vitamins while maximizing sulforaphane bioavailability through light heating for 3–5 minutes?
Answer
Light steaming for 3–5 minutes
The method used to prepare broccoli significantly dictates the final health benefits derived from it, especially concerning heat-sensitive nutrients and enzymatic reactions. Prolonged boiling is detrimental as it leaches out water-soluble vitamins and degrades beneficial compounds. In contrast, light steaming for a brief duration of 3 to 5 minutes is widely considered the optimal method. This short steaming period is sufficient to gently cook the vegetable, making it palatable and preserving the majority of its core vitamins, while critically allowing enough time for the myrosinase enzyme to convert glucoraphanin into highly bioavailable Sulforaphane before the enzyme is ultimately deactivated by the heat.
Related Questions
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