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I've heard a lot of people knocking microwaving around the internet, saying that microwaving can rob foods of their nutrients, so I decided to do some research myself to see if that is the case. I thought I would share what I found. The abridged version is that any method of cooking that involves water does, because water is what leeches the nutrients out. Boiling is actually one of the worst ways to cook for some vegetables!
Microwave cooking and nutrition
Does Microwaving Spinach Ruin The Nutrients? | LIVESTRONG.COM
The Claim: Microwave Ovens Kill Nutrients in Food - New York Times
Microwave Oven FAQs
Microwave-cooked food may actually retain vitamins and minerals better than stove-top-cooked food because the microwave zaps food quickly and without much water. The longer you cook food in liquid, the more nutrients may seep out, which is fine for soups and stews, but it's a problem if you discard the liquid before eating. One study found that spinach retained all of its folate when cooked in a microwave, compared with 77 percent when cooked on a stove.
Using a microwave oven to cook food, although sometimes considered an “easy way out,” has many benefits. The traditional method of covering with water and boiling vegetables leads to loss of vitamins and minerals due to leaching into the water. This is especially true for water-soluble vitamins such as vitamins C and thiamin. Microwaving with only a small amount of water in a microwave-safe container, which minimizes the surface contact between the vegetables and the water, along with a reduced cooking time, ensures that higher levels of vitamins will be retained.
Since prolonged heat destroys many vitamins and other beneficial compounds, cooking or reheating food quickly in a microwave retains more nutrients than heating food over a long period of time by a more conventional method.
Microwave cooking and nutrition
Does Microwaving Spinach Ruin The Nutrients? | LIVESTRONG.COM
The Claim: Microwave Ovens Kill Nutrients in Food - New York Times
Microwave Oven FAQs