Tuesday, January 14, 2020

Do Micro Wave Ovens Kill Nutritions?

Lightly microwaving vegetables may actually help retain more nutrients than stove-top methods such as boiling. The advantage of cooking in the microwave is you often don’t need to add a lot of water than if you were boiling vegetables. Just don’t over-microwave vegetables to death.

Any form of cooking affects the nutrients in some way, as some nutrients can be heat sensitive.  The less we cook it in water, the more nutrients are going to be kept.  Likewise, the more water you cook them in, the more they can leach out.

Are Microwave Ovens Safe?
When used according to manufacturers' instructions, microwave ovens are safe and convenient for heating and cooking a variety of foods.  However, several precautions need to be taken, specifically in regards to potential exposure to microwaves, thermal burns, and food handling.

Because of the potential for uneven distribution of cooking, food heated in a microwave oven should rest for several minutes after cooking is completed to allow the heat to distribute throughout the food.  Food cooked in a microwave oven is as safe, and has the same nutrient value, as food cooked in a conventional oven.

Antioxidants are substances that theoretically protect against cell-damaging free radicals in the body, and they abound in FRESH fruits, vegetables, grains, and nuts.

Scientists found that baking, griddle-cooking and, yes, microwaving produced the lowest losses, while boiling and pressure-cooking were the hardest on antioxidants. Frying was somewhere in between.

The real culprit for lost nutrition isn't how you heat up your veggies, but how much water you use, the researchers found.  Boiling and pressure-cooking cause nutrients to leach out of veggies and into the cooking water.  When it comes to preparing vegetables, the authors concluded, "water is not the cook's best friend."

Scientistic Research
Micro-waving vs Cooking, Steaming, Blanching: The Effect of Domestic Cooking Methods on Antioxidant Capacity of Fresh and Frozen Kale

Cooking Tips:

Use microwave-safe dishes.
I think it’s always best to stick to containers which are microwave safe, and glass is also a good option to use.

Stir frequently.
To avoid any food contamination, make sure you stir your meal every so often while microwaving, especially when reheating rice.

Only add a bit of water.
For vegetables, you don’t have to use a lot of water. Just a few spoonfuls of water is fine.

Cook vegetables until just firm.
To avoid potential nutrient loss, microwave vegetables for a shorter time.

Understand your microwave.
To avoid over or under-cooking, get to know how strong your microwave is.



No comments:

Post a Comment

Note: Only a member of this blog may post a comment.