Here's what you need to know about boosting the health benefits of your vegetables14:37, 05 Jun 2026People have been urged to try an unusual cooking technique to boost the cancer-fighting properties of certain vegetables. And the way you prepare them might hold the key.‌According to Professor Tim Spector, leaving your vegetables to rest after chopping them can ensure you get all of their health benefits. In a video posted to his Instagram page, Tim - an epidemiologist and the founder of Zoe Health, explained that doing so helps preserve a compound called sulforaphane found in cruciferous vegetables like broccoli, cauliflower, cabbage, and kale.‌Sulforaphane has been shown to have multiple benefits for the human body including preventing inflammation and improving brain, heart and gut health. Studies have also shown it could help in the fight against cancer by reducing the ability of cancerous cells to multiply.‌In the video, Tim said: “Everyone knows vegetables are good for you, but I've got a tip to make them even healthier. Now brassicas like broccoli, cabbage, cauliflower and kale all contain something called sulforaphane.Content cannot be displayed without consent“This is an antioxidant that has anti-cancer properties And probably also reduces your risk of heart disease, diabetes and obesity. So you want plenty of it.‌“So how do we get more of it? Well, it's released when we cut into the cell walls, damaging them, you release the sulforaphane.“And this happens every time we cut any of our vegetables. But there's a problem.”You don’t want to be putting cut vegetables straight into a hot pan, he warned. Tim continued: “If you put it straight into the pan that heat actually stops that sulforaphane being released.‌“But I've got a solution for you - chop and stop.” This is where waiting becomes important.Tim said: “All you need to do is to chop your vegetables, 10 to 15 minutes ahead of time, leave it go and have a cup of coffee and come back to it and that gives it enough time for the sulforaphane to be a sufficient quantities to really have a benefit on your health.”‌His advice is supported by a scientific study from 2018 that found that leaving chopped broccoli for a while before stir-frying it helped it retain its all important sulforaphane.However, the research - published in the Journal of Agricultural and Food Chemistry, said that leaving it 30 minutes to 90 minutes was more beneficial. The team concluded: "Our results suggest that after cutting broccoli florets into small pieces, they should be left for about 90 minutes before cooking.”Article continues belowThey added: "30 minutes would also be helpful." Other believed health benefits of sulforaphane include:Reducing high blood pressureLowering risk of cardiovascular diseaseHelping to maintain healthy blood sugar levelsProtecting against sun damageProtecting against brain damageImproving constipation