The best method depends on your health goals and whether you want to retain nutrients or enhance the flavor:

Steaming:  Studies show that steaming broccoli retains the highest levels of vitamin C and antioxidants. “Steamed broccoli is easy to prepare in a pot with a lid and steamer insert,” Kristen Smith, RDN, 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 simply with salt and pepper.”

– Microwave:  Studies show that heating broccoli in a microwave can increase its sulforaphane content. Compared to steaming, rapid microwave heating reduces nutrient loss due to minimal water contact and shorter cooking times.

– Lightly sautéing or stir-frying with olive oil:  Sautéing or tossing broccoli in a little olive oil is ideal for intensifying the flavor and improving the absorption of certain compounds such as glucosinolates and isothiocyanates. Briefly sautéing over medium heat also preserves texture and flavor while avoiding prolonged heat exposure.

While steaming and microwave cooking maximize nutrient retention, roasting or sautéing broccoli can encourage higher intake, as these methods produce a better taste.

The worst cooking methods

“Cooking vegetables for extended periods of time is not ideal for preserving their nutritional value,” said Smith.6 “In the case of broccoli, retaining its bright green color is a good indicator that the nutrients have been better preserved.”

Cooking:  When broccoli is cooked, many water-soluble vitamins and compounds (such as glucosinolates) leach into the cooking water. Most studies suggest that broccoli suffers the greatest nutrient loss during cooking, so this preparation method should be avoided whenever possible.

Overcooking (regardless of the method):  Studies show that broccoli suffers the greatest nutrient loss from being cooked for too long in too much water. The heat reduces the content of vitamin C and phytochemicals. Furthermore, broccoli becomes mushy and loses its vibrant color.

How to get more benefits, no matter how you prepare it

There are several ways to get the most benefit from broccoli, both in terms of nutritional value and taste:

– Cut broccoli florets evenly so they cook evenly.
– Use the stalks in recipes and dishes. Broccoli stalks are nutritious (rich in vitamin C) and retain their shape when cooked.
– Adding olive oil, citrus fruits, or spices to broccoli enhances the flavor.
– Do not cook broccoli beyond its bright green color. Otherwise, it will become mushy and overcooked, resulting in the loss of valuable water-soluble nutrients and compounds.
– Use only a small amount of water when cooking, as too much water leads to nutrient loss.