Adaptogenic molecules from cruciferous vegetables and dark leafy greens leach into cooking fluids, which should be ingested.

“But basically, what the literature says is that if you heat vegetables to the point where the colored fluid is leaching out of them into a broth type, into water or whatever fluid surrounds them, well, then you would be well off to ingest that fluid as well because it contained in the water or the fluid that's leaching out from the cruciferous vegetables or from the dark leafy greens, are going to be a lot of those very adaptogenic molecules that you're interested in the first place.”