Mighty Foods - How to Preserve Anti-oxidants in your Foods

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How to Preserve Anti-oxidants in your Foods

posted by Mighty Staff

Sometimes we forget how big an impact the cooking methods we choose can have on the nutritional content of our ingredients. Take a look at this study. The authors obtained and tested 27 different types of vegetables, along with and assortment of herbs, spices and dressings. A sample of what it covers:

Among the vegetables showing the highest phenolic content were the artichoke, beetroot, cabbage, broccoli, red chicory, red chili, and yellow pepper. The authors report that different cultivars cause vegetables of the same family to possess significant different phenolic, flavanol, and ORAC values.

The authors measured the loss of phenolics and antioxidant capacity in vegetables that need to be cooked. Steamed vegetables retained about 80% of the phenolic and ORAC values of raw vegetables; boiled vegetables retained only 30% of antioxidants. The preferred cooking process for vegetables should be steaming at the mildest temperature and for the least possible time to protect phenolics and vitamins.

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Comments (0) | February 6 - 5:09 PM

category: Studies + Trends, Superfoods

How to Preserve Anti-oxidants in your Foods

posted by Mighty Staff

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