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COOKING VEGETABLES MAY INCREASE THE NUTRIENT VALUE
Cooking your vegetables may increase antioxidant levels.
However, no single method of cooking stood out as being best for all antioxidants. The
findings suggest that it may be possible to select a cooking method for
each vegetable that can best preserve or improve its nutritional quality. The
most important thing is to ensure that you eat the required daily serving
of vegetables- whether you prefer them cooked or raw.
Although raw vegetables have always been touted to provide the most nutritional
value. A recent study showed that cooking vegetables might actually increase
the release of some nutrients. Scientists measured levels of various antioxidants
in the raw vegetables. Then they boiled, steamed, or fried the vegetables.
Lastly, they measured antioxidant levels in the cooked vegetables.
Raw vegetables were loaded with antioxidants. After cooking, their antioxidant
levels were a mixed bag.
In some cases, the veggies lost antioxidants to cooking. But not all antioxidants
decreased when cooked -- and in some cases, certain antioxidant levels rose when
For instance, steamed broccoli contained higher levels than raw broccoli of glucosinolate
compounds, which may reduce cancer risk. And boiled carrots contained higher
levels than raw carrots of carotenoids, which give carrots their bright orange
color. Frying caused a significantly higher loss of antioxidants in comparison
to the water-based cooking methods.