Cooking Method Affects Vegetables’ Cancer-Fighting Power

Cooking Method Affects Vegetables’ Cancer-Fighting Power
The best way to protect cancer-fighting compounds in cooked vegetables may be to griddle-cook or microwave, according to a new study in the Journal of Food Science. The study found that for most vegetables, cooking on a griddle with no added oil or microwaving maintains the highest levels of antioxidants, which help protect against cancer. Pressure-cooking and boiling lead to the greatest losses, and frying, in addition to increasing fat content, results in intermediate antioxidant loss.
The artichoke was the only vegetable that maintained antioxidant levels with all cooking methods. Beetroot, green beans, and garlic maintained high antioxidant activity after most cooking methods. Celery and carrots actually had increased protective value after all cooking methods.

Jiménez-Monreal AM, García-Diz L, et al. Influence of cooking methods on antioxidant activity of vegetables. Journal of Food Science. 2009;74:97-103.