Sara Marin Berbell, a doctor and microbiota expert: "If you cook broccoli like this and don't cut it, you'll lose all its properties."

Broccoli is one of those foods you either love or avoid. It's most often prepared boiled or steamed, but Dr. Sara Marin Berbell warns that this method of cooking, if not done correctly, can eliminate its most beneficial compounds . " You should never eat broccoli like this again ," notes the microbiota specialist. The key is to cut it into small pieces before cooking . Otherwise, some of its protective potential is lost.

Marin Berbell explains that when you cut broccoli, a natural reaction occurs between two components present in the plant. On the one hand, there is sulforaphane , which is inactive, and on the other, the enzyme myrosinase , which activates it. If the vegetable is not cut, these compounds do not come into contact and the protective effect is not generated. She compares it to mixing baking soda with lemon: if they don't combine, there is no reaction. That's why she emphasizes the importance of cutting it well before cooking .

How to prepare it so you don't lose its benefits

The doctor recommends eating broccoli raw whenever possible . Ideally, it should be finely chopped and left to rest for about ten minutes before eating, to give the sulforaphane time to activate. Afterward, it can be seasoned with a little lemon juice, salt, and pepper. This way, you can take full advantage of its properties. Marin points out that this vegetable has a very positive impact on the intestinal microbiota .

Those who prefer to cook broccoli for digestive reasons can do so, but with some nuances. Marin advises cooking it for no more than five minutes and pairing it with mustard , as it also contains myrosinase. This way, you can compensate for some of the loss that occurs when the vegetable is heated. The key, she insists, is to avoid cooking it whole and at high temperatures for long periods of time , as this neutralizes many of its beneficial compounds.