To increase the efficacy of sulforaphane in broccoli and other cruciferous vegetables, broccoli can be paired with foods containing myrosinase. Myrosinase is an enzyme that can convert glucosinolate, the precursor of glucosinolate, to sulforaphane. Foods containing black mustard enzymes include mustard, radish, mustard, arugula or coleslaw, and mustard has the best effect.
If you choose to eat broccoli raw, or use quick-frozen broccoli, it is especially important to add foods rich in myrosinase. It is best to steam broccoli for three to four minutes to increase the effective sulforaphane content. This light steaming removes epidermal sulfur-specific protein (a heat-sensitive sulfur protein that can inactivate sulforaphane), while retaining the myrosin enzyme in broccoli.
Steaming is important because without the myrosinase, the body cannot absorb sulforaphane. If you want to boil broccoli, boil it in boiling water for no longer than 20-30 seconds, then soak it in cold water to cool.
If you like raw food, it is best to eat broccoli buds instead of ripe broccoli. According to Dr. Paul Talalay, a pharmacology professor and co-author of the 1997 study "Broccoli Buds: A Source of Inducers Enriched with Anti-Carcinogen Enzymes," Dr. Paul Talalay, a pharmacologist, "compared to mature broccoli heads, grows for three days. The content of chemical protection compounds in flower buds is always 20 to 50 times that of the former. "In this way, even if you eat a lot of broccoli, you can still enjoy the benefits of sulforaphane to the maximum.