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JKurz1
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Do Microwave Ovens Destroy Nutrients in Food?
“Phenolic compound contents in edible parts of broccoli inflorescences after domestic cooking” by F. Vallejo in the October 2003 issue of the Journal of Science, Food and Agriculture found cooking by various methods destroyed, to different degrees, potentially healthful natural plant chemicals, such as flavonoids.
Loss of Flavonoids from Broccoli:
Microwave
97%
Boiling
66%
Pressure Cooking
47%
Light steaming was found to be the preferred way to preserve these chemicals. Raw would be the best.
These finding caused the emotions of opponents of microwave cooking to overflow with excitement. Headlines over the Internet read, “Microwave cooking is bad for your health.” However, as this paper goes on to point out, other studies do not show a high loss of these substances with microwaving. For example, the following two studies show microwave cooking is better at preserving flavonoids than other methods:
1) Loss of Flavonoid compound from Potatoes:
Baked
100%
Microwave
45%
Boiling
60%
2) Loss of Flavonoids from Tomatoes:
Microwave
65%
Boiling
82%
Natural plant chemicals (phytochemicals) play an important role in preventing cancer and artery disease (atherosclerosis, like stroke and heart attack); therefore, efforts should be made to preserve these substances. The best way to accomplish this is to eat the fruits and vegetables lightly cooked or raw. Other nutrients, such as vitamins, are also affected by all methods of cooking. But even so, plant foods are so overabundantly supplied with nutrients that even thoroughly cooked they provide excellent nutrition.
The microwave has been the focus of many attacks, but concerns are usually unsupported by the scientific facts. After looking over the present data, I still conclude that microwave cooking is as safe as other methods of cooking. Research has been extensive over the last 50 years, so I doubt any future studies will cause a shift in my position. (Do avoid having microwaves contact you by making sure your oven does not leak.)
Vallejo F. Phenolic compound contents in edible parts of broccoli inflorescences after domestic cooking. J Sci Food Agric (2003) 83:1151-16.
“Phenolic compound contents in edible parts of broccoli inflorescences after domestic cooking” by F. Vallejo in the October 2003 issue of the Journal of Science, Food and Agriculture found cooking by various methods destroyed, to different degrees, potentially healthful natural plant chemicals, such as flavonoids.
Loss of Flavonoids from Broccoli:
Microwave
97%
Boiling
66%
Pressure Cooking
47%
Light steaming was found to be the preferred way to preserve these chemicals. Raw would be the best.
These finding caused the emotions of opponents of microwave cooking to overflow with excitement. Headlines over the Internet read, “Microwave cooking is bad for your health.” However, as this paper goes on to point out, other studies do not show a high loss of these substances with microwaving. For example, the following two studies show microwave cooking is better at preserving flavonoids than other methods:
1) Loss of Flavonoid compound from Potatoes:
Baked
100%
Microwave
45%
Boiling
60%
2) Loss of Flavonoids from Tomatoes:
Microwave
65%
Boiling
82%
Natural plant chemicals (phytochemicals) play an important role in preventing cancer and artery disease (atherosclerosis, like stroke and heart attack); therefore, efforts should be made to preserve these substances. The best way to accomplish this is to eat the fruits and vegetables lightly cooked or raw. Other nutrients, such as vitamins, are also affected by all methods of cooking. But even so, plant foods are so overabundantly supplied with nutrients that even thoroughly cooked they provide excellent nutrition.
The microwave has been the focus of many attacks, but concerns are usually unsupported by the scientific facts. After looking over the present data, I still conclude that microwave cooking is as safe as other methods of cooking. Research has been extensive over the last 50 years, so I doubt any future studies will cause a shift in my position. (Do avoid having microwaves contact you by making sure your oven does not leak.)
Vallejo F. Phenolic compound contents in edible parts of broccoli inflorescences after domestic cooking. J Sci Food Agric (2003) 83:1151-16.
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