Did you know that sulforaphane, one of the most potent anti-cancer and liver detoxification compounds derived from broccoli and other cruciferous plants, isn’t actually found in these foods? Incredibly, it only forms when other compounds in these plants mix together: glucosinolates and myrosinase. As you chew your broccoli these compounds come into contact with one another and make sulforaphane.
Studies have found that if you microwave or boil broccoli for more than one minute you will destroy most of the myrosinase, preventing sulforaphane from developing. Steaming broccoli for five minutes is the best way to preserve its myrosinase
But what do you do if you like your broccoli more well-cooked?
Researchers found that for those who like their broccoli a bit less crispy (cooked longer), they can boost the production of sulforaphane by consuming other myrosinase containing raw foods (see graphic below) along with their broccoli.