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News2009April › How to cook vegetables so you don't lose their goodness › April 2009

How to cook vegetables so you don't lose their goodness

What's the best way to cook vegetables to ensure you get their maximum health-giving benefits, such as antioxidants?

What's the best way to cook vegetables to ensure you get their maximum health-giving benefits, such as antioxidants?

A research team prepared 20 vegetables by six different cooking methods, and then measured their antioxidant levels afterwards.

They cooked each vegetable by boiling, pressure cooking, microwaving, baking, frying and grilling, and found that cauliflower loses most of its antioxidant and nutritional value after boiling or microwaving, as do peas after boiling, and zucchini (courgette) after boiling and frying.

Green beans, beets and garlic kept their antioxidant levels after most cooking methods, and green beans, celery and carrots increased their antioxidant levels after cooking.

(Source: Journal of Food Science, 2009; 74: H97).


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