Broccoli can be eaten cooked or raw both are perfectly healthy but provide different nutrient profiles. Different cooking methods, such as boiling, microwaving, stir-frying and steaming, alter the vegetable’s nutrient composition, particularly reducing vitamin c, as well as soluble protein and sugar. Steaming appears to have the fewest negative effects.
Still, raw or cooked, broccoli is an excellent source of vitamin C. Just half a cup (78 grams) of cooked broccoli provides 84% of the reference daily intake (RDI) more than one-half orange can offer. Broccoli has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion.
Test tube and animal studies indicate that sulforaphane may offer multiple health benefits, including reduced blood sugar, cholesterol levels, oxidative stress and chronic disease development. However, more research is needed to understand its role in humans.