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.