The formation of sulforaphane in cruciferous vegetables is
like a chemical flare reaction. It requires the mixing of a precursor compound
with an enzyme called myrosinase, which is inactivated by cooking. When raw
broccoli or any other cruciferous vegetable is chopped or chewed, the
sulforaphane precursor mixes with the myrosinase enzyme and sulforaphane is
created as the vegetables sits on the cutting board. The enzyme is destroyed by
heat, but the precursor and the final product are resistant to heat.
If you chop the broccoli, Brussel sprouts, kale, collards,
cauliflower or any other cruciferous vegetable and then wait forty minutes, you
can cook it as much as you want. At that point, the sulforaphane has already
been made, so the enzyme is no longer needed to achieve maximum benefit. (You
can also buy bags of fresh greens and other cruciferous that are pre chopped or
shredded, which can presumably be cooked immediately)
Please see part 1 for benefits of sulforaphane
reference
Gene stone
Michael MD
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