Getting back to broccoli, scientists at OSU discovered that sulforaphane significantly reduces the expression of lncRNAs in prostate cancer cells,8,9,10,11,12 thereby influencing the miRNA and reducing the cancer cells’ ability to form colonies by as much as 400 percent.

So much for junk DNA! Lead OSU investigator Emily Ho, Ph.D., commented on her team’s findings, saying:

“It’s obviously of interest that this dietary compound, found at some of its highest levels in broccoli, can affect lncRNAs. This could open the door to a whole range of new dietary strategies, foods or drugs that might play a role in cancer suppression or therapeutic control.”

Ideally, broccoli should not be eaten raw. If you prefer raw food, you’d be better off eating raw broccoli sprouts instead of mature broccoli, as they’re a far more potent source of sulforaphane. Tests show three-day-old broccoli sprouts consistently contain up to 50 times the amount of anti-cancer compounds found in mature broccoli, including sulforaphane.36,37,38

Do not steam the broccoli for more than five minutes, however, as beyond that point, you start losing valuable compounds. If you want to microwave your broccoli, be sure not to go past the 1-minute mark, as this will destroy a majority of the myrosinase needed for sulforaphane absorption. If you opt for boiling, blanch it in boiling water for no more than 20 to 30 seconds, then immerse it in cold water to stop the cooking process.