Frozen Broccoli May Be More Nutritious; Add These 3 Ingredients Before Serving to Boost Antioxidants

While many believe fresh is always best, a nutritionist suggests that frozen broccoli might actually be more nutrient-dense. According to nutritionist Zhang Xinfang, broccoli's vitamin C and antioxidant content decline after harvesting, and it can turn yellow in the refrigerator. Rapid freezing, however, effectively preserves these valuable nutrients.

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Many people mistakenly believe that broccoli must be the freshest to be nutritious. Actually, after harvesting, vitamin C and antioxidant components will decline with time; plus, it turns yellow when refrigerated, and nutrients may have already been lost. It is the rapidly frozen broccoli that can better lock in nutrients.

Zhang emphasizes that the cooking method is crucial for retaining broccoli's beneficial compounds, particularly sulforaphane. She advises against boiling for extended periods, high-heat stir-frying, or cooking until the vegetable becomes soft and discolored, as these methods can diminish its nutritional value and activity. Instead, microwaving, quick stir-frying, or steaming for about five minutes are recommended for better nutrient preservation.

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The sulforaphane that is very popular recently is also one of the important phytochemicals in broccoli, but whether it can be truly absorbed depends on 'how it is cooked'.

To further boost the antioxidant capacity of broccoli, Zhang suggests adding mustard, grated radish, or mustard powder after cooking. The enzyme myrosinase present in these additions can help produce more sulforaphane. For busy individuals, frozen broccoli offers a convenient and practical option for meal preparation.

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After the broccoli is cooked, you can add a little yellow mustard, radish puree, or mustard powder. The 'myrosinase' it contains has the opportunity to help broccoli produce more sulforaphane, further enhancing its antioxidant power.