6 Cooking Techniques That Alter Antioxidants in Vegetables
Are you unintentionally ruining your vegetables? Depending on how you prepare your vegetables, you may be significantly impacting its antioxidant capacity. A team at the University Complutense of Madrid, Spain set out to understand how home cooking techniques impacted vegetables.
Since “diets high in vegetables and fruits have been associated with a reduced risk of cancer,” and have motivated programs that seek to increase the consumption of vegetables, the researchers believed that understanding what cooking methods best retained the nutritional profile — particularly antioxidants — “to improve their functional activity.”
The vegetables under evaluation included: artichoke, asparagus, beetroot, broad bean, broccoli, brussels sprout, cauliflower, carrot, celery, eggplant, garlic, green bean, leek, maize, onion, pea, pepper, spinach, Swiss chard, and zucchini. The researchers cooked the vegetables in a lab after cleaning them how the typical consumer would. Seven samples were created, one being kept uncooked, and the remaining six prepared by: boiling, microwaving, pressure-cooking, frying, griddling, and baking. Keep reading to find out how the vegetables fared after being cooked.