Cooking Method Comparison: Nutrient Retention
| Method | Vitamin C & Enzyme Levels | Best For… |
| Raw | 100% | Maximum enzyme activity |
| Steaming (3-5 min) | 80-90% | Flavor and high nutrient density |
| Roasting | 50-60% | Caramelized flavor (sweetness) |
| Boiling | 20-30% | Avoid: Nutrients leach into the water |
Pro-Tip: The “Mustard Seed” Hack
If you prefer your broccoli cooked longer or roasted, add a pinch of dry mustard powder or raw radish to the finished dish. These contain the enzyme myrosinase, which “re-activates” the health-boosting sulforaphane that heat may have deactivated.
