Monday, January 8, 2007

Don't boil veggies - steam or microwave instead

Avoid watering down veggie nutrition MSNBC 1/5/07 "...too much heat and water can cause the loss of some vitamins, minerals and other healthful plant compounds called phytochemicals...Broccoli and other cruciferous vegetables, for example, contain antioxidants called glucosinolates. When comparing boiled to steamed broccoli, analysis found that steamed broccoli lost little of the vitamin C it contained when raw and contained more glucosinolates than boiled broccoli...Steaming produced no significant loss of folate, even after 4½ minutes of steaming spinach and 15 minutes steaming broccoli. Yet when these vegetables were cooked by boiling in water, each lost more than half its folate...Another study showed that zucchini, beans and carrots cooked in a small amount of water were significantly higher in phytochemicals called flavonoids than those cooked in larger amounts of water...In yet another study, cruciferous vegetables, including broccoli, Brussels sprouts and cabbage, lost about 90 percent of their glucosinolates when boiled, but showed no significant loss when steamed, microwaved or stir-fried"

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