Steaming the best way to cook vegetables and microwaving them is the worst, according to a study that compared the nutrients left in broccoli cooked in different ways.

Cristina Garc’a-Viguera’s team at CEBAS-CSIC, one of Spain’s scientific research council centres, in Murcia, measured the levels of antioxidants such as flavonoids left in Broccoli after steaming, pressure cooking, boiling or microwaving. Antioxidants protect our cells from damage by mopping up highly reactive chemicals called free radicals, reducing the risk of cancer and degenerative diseases. Steaming left antioxidants almost untouched, while microwaving virtually eliminated them, the team found (Journal of the Science of Food and Agriculture, vol 83, p 1511).

Microwaves probably destroy more antioxidants because they generate higher temperatures, says Garc’a-Viguera. “Internal heating is much more damaging.”

Posted: 12|7|07 at 9:40 am. Filed under: News.