A scientific study compares various ways of cooking broccoli to observe how each technique interacts with the vegetable’s own elements.
MADRID, Dec. 8 (EUROPA PRESS).- The broccoli is one of the vegetables more complete from a nutritional point of view: it provides vitamin C, vitamin A, vitamin K, fiber, minerals and a family of compounds highly studied for their potential antioxidant: los glucosinolatos.
When cooking it, the most common thing is to boil it in water and then sauté it with a little oil and garlic. However, several experts warn that these methods, although practical, destroy or drag away part of the vitamins water soluble y antioxidants of the broccolisignificantly reducing its nutritional value.
According to a study carried out by specialists in food science and published in 2009 in the magazine Journal of Zhejiang University Science Bthe different cooking methods – boiling, steaming, microwave, sautéing and sautéing followed by boiling – decisively influence the preservation of the healthy compounds in broccoli.
Steamed, boiled, sautéed or microwaved?
According to the study, boiling broccoli in water produces large losses of vitamin C and antioxidants, because these water-soluble compounds pass directly into the cooking water, which is often discarded. The loss is significant in both vitamin C and soluble sugars and soluble proteins.
Regarding techniques with direct heat, such as sautéing or sautéing followed by a short boil, the study observed even more marked reductions: they are the methods that most deteriorate vitamin C and glucosinolates, essential compounds in the antioxidant capacity of broccoli. The microwave, for its part, showed intermediate losses that varied depending on the exposure time.
The contrast comes with steam cooking, which was, by far, the most respectful technique with its nutrients. It kept vitamin C almost intact, maintained a good part of the chlorophyll, preserved more sugars and soluble proteins, and turned out to be the most effective method for retaining glucosinolates, responsible for a good part of its health benefits.
Broccoli isn’t just broccoli.
Meet the cruciferous crew that’s redefining your plate:
Broccolini – tender stalks, mild flavor, perfect for a quick sauté.
Romanesco – nature’s fractal masterpiece, nutty and crunchy.
Purple Cauliflower – antioxidant-rich and stunning in any… pic.twitter.com/ZjAdL17Lnx— Kristie Leong M.D. (@DrKristieLeong) December 8, 2025
How to cook broccoli to take advantage of all its vitamins and antioxidants?
The evidence points to a winning method: steaming broccoli for a short time. This technique allows the vegetable to remain tender but firm, retain its bright green color and maintain a higher proportion of vitamin C and antioxidants. By not being in direct contact with water, the loss of soluble nutrients is limited, as occurs in traditional boiling.
For optimal results, it is advisable to follow some practical tips:
- Cut the florets into similar sizes to ensure even cooking.
- Steam for four to six minutes, avoiding long times.
- Remove it from the heat as soon as it is tender and shiny.
- If a firmer texture is desired, cool it slightly to stop residual cooking.
Neither boiled nor raw: the best way to cook broccoli to preserve its antioxidant vitamins
— Disconnect (@dsconnect) December 8, 2025
In addition to steam, there are small gestures that help to further enhance its nutritional value, such as combining its raw and cooked versions.