Spanish researchers (granted part of the Veterinary Faculty) studied the “Influence of cooking methods on antioxidant activity of vegetables” in 2009. www.ncbi.nlm.nih.gov/pub
They evaluated boiling, microwaving, pressure-cooking, griddling, frying, and baking on 20 vegetables and found the artichoke was the only vegetable that kept its “high scavenging-lipoperoxyl radical capacity in all the cooking methods”.
The highest losses of antioxidant capacity were observed in
• cauliflower after boiling and microwaving
• peas after boiling
• zucchini after boiling and frying
• Swiss chard and peppers in all methods
Beetroot, green beans, and garlic kept their antioxidant activity after most cooking treatments.
And green beans, celery, and carrots increased their relatively low antioxidant capabilities by cooking except when boiled.
A wonderful “Cooking Vegetables – thumbs up or thumbs down” can be found @ americasfitnesscoach.com
Exception: Keep cauliflower out of the microwave; it loses more than 50% of its antioxidants
Roasting is hit-or-miss.
Best for green beans, eggplant, corn, Swiss chard, and spinach
Good for artichokes, asparagus, broccoli, and peppers
Not good for Brussels sprouts, leeks, cauliflower, peas, zucchini, onions, beans, celery, beets, and garlic
Bad for carrots
Fat (not good for us either) caused a loss of between 5-50% of each vegetable’s nutrients.
Pressure cooking and boiling
Boiling is particularly bad for peas, cauliflower, and zucchini
Good for broccoli and zucchini but you need to toss veggies with a small amount of olive oil to boost nutrient absorption.
“…water is not the cook’s best friend when it comes to preparing vegetables,” per the lead researcher A.M. Jimenez-Monreal.
None of the studies on nutrient levels and cooking techniques included sauteing vegetables over high heat in a little bit of oil, so this is Dave Hubbard’s opinion, but it makes sense. “… the process of sauteing is similar to that of microwaving: cooking your vegetables over high heat in a short amount of time… and the oil in which you’re sauteing them helps your body absorb more of the nutrients.”
Just make sure you pick the right oil www.pccnaturalmarkets.co
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