Did you know that some vegetables are actually healthier if you eat them cooked instead of raw? Cooking tomatoes, for example, boosts its levels of the potent antioxidant lycopene. So if you avoid cooking your veggie in fear of losing nutrients, it’s time to bring on the heat!
Not all cooking methods are the same – some boost nutrient content, and others take it away. Here’s what you should know:
1. Microwaving is a safe, healthy way to cook your veggies and maximize antioxidant preservation. Just don’t nuke cauliflower; it loses more than 50 percent of its antioxidants in the microwave. Stir-frying is also a safe, nutrient-preserving way to cook your veggies, but don’t overcook them!
2. Your griddle is good for more than just pancakes; it’s also great for cooking beets, celery, onions, Swiss chard, and green beans. According to organicgardening, griddles allow vegetables to retain as many antioxidants as microwaving. Just make sure your griddle isn’t coated with nonstick chemicals, which may contain toxins linked to cancer.
3. It can get a little tricky when it comes to baking vegetables in the oven. According to a Spanish study of how various cooking methods impact veggie antioxidant capacity, artichokes, asparagus, broccoli, and peppers all retained their antioxidant values, but carrots, Brussels sprouts, leeks, cauliflower, peas, zucchini, onions, beans, celery, and beets all saw decreases in nutrient levels. But if you have some eggplant, corn, Swiss chard, or spinach, throw it in the oven! These vegetables all saw an increase in their antioxidant levels after baking.
4. Frying caused a loss of 5 to 50 percent of each vegetable’s nutrients. It also adds a lot of fat to a naturally healthy dish. Some vitamins and minerals also dissolve in water, so cooking vegetables in too much water leaches nutrients. That means boiling and pressure cooking can also cause a loss of nutrients, with the exception of carrots and artichokes.
5. Steaming is the best method for cooking broccoli and zucchini, but after steaming be sure to drizzle these vegetables with a little olive oil to boost its fat soluble vitamin absorption.
