When it comes to important nutrients in fruits and vegetables like broccoli, supplements are not enough: to get all the benefits, one needs to eat the whole food raw or lightly cooked, according to a new study published in the Journal of Agricultural and Food Chemistry.
Cruciferous vegetables like broccoli, kale, cabbage, and cauliflower contain a type of chemical called glucosinolates, which researchers believe can help prevent several types of cancer by allowing the body to absorb beneficial compounds from the food. Supplements, however, are often missing glucosinolates, resulting in the body getting five to eight times less of these beneficial compounds.
"Some vitamins and nutrients, like the folic acid often recommended for pregnant women, are actually better-absorbed as a supplement than through food," explains lead researcher Emily Ho with Oregon State University. "’But the particular compounds that we believe give broccoli and related vegetables their health value need to come from the complete food."
For best results, the researchers recommend eating the whole vegetable raw or cooked lightly until still a little crunchy.