A nutrition expert has unveiled an easy 10-minute method to transform everyday vegetables into “anti-cancer” powerhouses. This simple technique not only enhances the cancer-fighting properties of certain veggies but may also help reduce the risks of heart disease, diabetes, and obesity.
In his Channel 4 show What Not to Eat, Professor Tim Spector, founder of ZOE Health, emphasized the significant impact that vegetable preparation can have on health benefits. He focused on a group known as brassicas—including broccoli, cabbage, cauliflower, kale, Brussels sprouts, bok choy, and even rocket/arugula—highlighting their unique health-promoting compounds.
These vegetables contain sulforaphane, a powerful antioxidant renowned for its anti-cancer effects. However, unlocking the full potential of sulforaphane requires a simple but often overlooked step.
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Prof Spector explained: “Brassicas contain sulforaphane, which not only has anti-cancer properties but may also reduce the risk of heart disease, diabetes, and obesity. To maximize these benefits, you need to release this compound effectively.”
The secret lies in slicing the vegetables and then allowing them to rest for 10 to 15 minutes before cooking. This pause enables the sulforaphane to fully develop. Professor Spector demonstrated: “Cutting the vegetables damages their cell walls, releasing sulforaphane. But if you immediately cook them, the heat destroys the compound before it can form.”
His advice: “Chop your vegetables, then wait. Go have a coffee, and after 10 to 15 minutes, start cooking. This simple ‘chop and wait’ technique allows sulforaphane to flourish, giving you greater health benefits.”
For those short on time, there’s a helpful shortcut—adding a small pinch of mustard seed powder to cooked cruciferous vegetables. This supplies the missing enzyme needed to form sulforaphane even after cooking.
Interestingly, a similar approach applies to garlic. Crushing or finely chopping garlic activates allicin, a compound linked to antibacterial, anti-inflammatory, and heart-protective effects. Letting garlic rest for about 10 minutes before cooking lets allicin reach its peak potency.
A recent 2024 study published in the Antioxidants journal confirmed sulforaphane’s broad advantages. It demonstrated anti-cancer properties by inhibiting cancer cell growth and promoting cell death in various cancers, including breast, bladder, lung, colon, and prostate. The study also highlighted sulforaphane’s role in preventing and managing cardiovascular diseases, diabetes, and obesity.
Moreover, sulforaphane shows potential in treating neurodegenerative diseases such as Alzheimer’s, Parkinson’s, and multiple sclerosis by activating protective pathways in the body that reduce inflammation and oxidative stress.
So next time you prepare your brassicas or garlic, remember this simple trick: chop, wait, then cook. Small changes can lead to big health gains.