“Cooking vegetables for extended periods is not ideal for preserving their nutritional value,” said Smith.6 “For broccoli, maintaining its bright green color is a good indicator that nutrients have been better retained.”

Boiling: Boiling broccoli leaches significant water-soluble vitamins and compounds (such as glucosinolates) into the cooking water. Most research suggests that boiling broccoli leads to the greatest loss of its nutrients, so this cooking method is best to skip.

Overcooking (any method): Studies show that cooking broccoli in excessive amounts of water for a long time leads to the greatest nutrient loss. Overcooking leads to heat degradation, reducing vitamin C and phytochemical levels. Overcooking can also make broccoli mushy in texture and lead to a loss of its vibrant color.

How to Get More Benefits No Matter How You Cook It

There are a number of ways to get the most benefits out of broccoli, both in terms of nutrition and taste:

– Cut broccoli florets evenly for more consistent cooking.
– Use the stems in recipes and meals. Broccoli stems are nutritious (rich in vitamin C) and hold up well in cooking.
– Pair broccoli with olive oil, citrus, or spices to enhance flavor.
– Don’t cook broccoli past a bright green color. This will make it mushy and overcook it, which will lead to loss of beneficial water-soluble nutrients and compounds.
– Use minimal water when cooking, as excessive water results in nutrient loss.