The kale family – it’s healthy, it’s flavorful and, if cooked correctly, it may have cancer-fighting properties. So said a group of researchers from the University of Illinois, who recently published a study touting the health benefits of fresh or lightly steamed broccoli.

According to the group, this and other vegetables are naturally rich in myrosinase, a plant-based enzyme that is also present in mustard greens, arugula and wasabi. When consumed, these enzymes help the body produce sulforaphane, an organic compound that has been shown to reduce the risk of cancer, diabetes and general inflammation.

To study how different preparations of broccoli contribute to sulforaphane levels in the body, the team asked participants to consume either broccoli sprouts, broccoli powder or both.

Those who consumed both had much higher levels of the compound in their bloodstreams. The study’s authors concluded that consuming multiple forms of broccoli, such as the sprouts, powder and heads together, may improve the body’s synthesis of sulforaphane.

They added that overcooking broccoli destroys myrokinase, which then eliminates the health effect. Researchers suggested lightly steaming broccoli for two to four minutes for the best results.

Broccoli also contains high levels of vitamin C and dietary fiber, according to the George Mateljan Foundation.