Veggie Victim: How to Microwave Vegetables without Losing Taste and Nutrients – The Pursuit – U-M School of Public Health

Kyla Cross

When I ‘m exhausted and hungry after a hanker day of classes and work, sometimes I’ll skip the stove and oven and go for a quicker cooking option—the microwave. It ‘s commodious and easy. unfortunately, every prison term I toss in a bowl of healthy, crisp veggies—like broccoli—after a quick spin they come out a hour late brown and boggy. Standing in my kitchen with an unappetizing plate, I think to myself, is microwaving my veggies making them less healthy for me ?
fortunately, soggy or not, the short answer is no. In fact, research shows that if foods are cooked slowly in water ( on the stove, for case ), important vitamins can leach out into the cook water, which are then lost when the water system is drained.3 Some vitamins and minerals that are lost include :

  • B vitamins
  • Vitamin C
  • Carotenoids
  • Polyphenols
  • Soluble protein and soluble sugar
  • Total glucosinolates

These vitamins are all crucial for bodily functions. They protect the immune system, have antioxidant functions, are of nutritional value, and have assorted health promoting effects.3 In other words, cooking vegetables in water is not the healthiest option !

alternatively, to minimize the nutrient breakdown when exposing foods to heat, research shows that the cooking method that best retains about all vitamins and minerals is the one that cooks food cursorily, heats the food for the shortest measure of prison term, and uses a little liquid as potential .
Microwaves can do just that. They use waves of non-ionized ( read : not harmful ) energy—similar to radio waves—that cause the molecules in our food to vibrate and build up energy, heating our food promptly. In this way, using microwave safe dishes, particularly glass, and a small total of water turns out to be the best, and healthiest, way to steam and fix vegetables, according to Harvard Health .
Since 96 percentage of Americans own a microwave, I ‘m guessing I am not the microwave’s merely vegetable victim. fortunately, we do n’t need to worry. The bottom line is our microwaves are n’t making us less healthy— they ‘re helping our food last out ample in vitamins and minerals !

My recommendation ? adjacent time you ‘re preparing a promptly dinner, place your veggies in a microwave condom dish and steam them with a small amount of fluid for a shortstop amount of time. A flying whirl and voila : Crisp, flavorful, and colorful vegetables that have maintained their healthy qualities and are delightful, excessively !

  1. LEE, JUNSOO, et al. “Effect of Different Cooking Methods on Vitamin Contents and True
    Retention in Selected Vegetables.” The FASEB Journal30.1 Supplement (2016): 680-3.
  2. Publishing, Harvard Health. “Microwave cooking and nutrition.’ Harvard Health,
    Accessed 15 Sept. 2017.
  3. Yuan, Gao-feng et al. “Effects of Different Cooking Methods on Health-Promoting Compounds
    of Broccoli.” Journal of Zhejiang University. Science. B10.8 (2009): 580–588. PMC.
    Web. 18 Sept. 2017.

About the Author
Kyla Cross Kyla Cross is a Michigan native from Clinton Township. She studied exercise science at Illinois State University then received a master ‘s academic degree in Kinesiology from the University of Michigan. Kyla is presently working on her second overcome ‘s degree in Nutritional Sciences at the University of Michigan School of Public Health. As a former collegiate athlete, she loves working with the University of Michigan performance dietician as a nutriment assistant, helping fuel and educate scholar athletes. In her plain time, Cross enjoys hanging out with family and friends, fudge, weight-lift, running, and practicing yoga .

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