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Here’s the antioxidant power of uncooked green peppers and red peppers, and microwaving or stir-frying doesn’t appear to do lots, even though with boiling, there’s a drop.

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But then, in case you degree the antioxidant hobby of the leftover boiling water, the antioxidants weren’t destroyed, however simply leached out into the cooking water. So, the researcher’s end is that it’s “essential to eat the water used for boiling, in addition to the peppers, as bioactive compounds may be [left over] in the water.” But that’s now not the take-away i am getting from this study.

Drink the water or no longer, pink peppers have nearly two times the antioxidant power of inexperienced, regardless of what you do.

So, even as both peppers are, through definition, inexperienced-mild meals, the pink peppers, satirically, are even greener.

What About Mushrooms?

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Probably Best Not To Eat Them Raw, But What’s The Best Way To Cook Them?

“Since cooking techniques surely affect the dietary attributes of mushrooms, the right choice of [cooking method may be a] key aspect to save you or reduce nutritional losses. And…”microwaving and grilling have been mounted as the great methods to hold the nutritional profile of mushrooms.” For instance, a good sized lower turned into detected inside the antioxidant pastime of mushrooms, mainly after boiling and frying, at the same time as grilled and microwaved mushrooms reached in a few instances higher antioxidant interest.

Boiling had a similar poor impact at the antioxidant electricity of cauliflower, which serves as simply form of a tough proxy for how many phytonutrients of capability benefit we might be losing.

Blanching become better, in which the cauliflower right here was dunked into boiling water for three minutes after which run underneath cold water to prevent it from cooking.

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I had never heard of steam blanching, but identical idea.

Steam for three minutes, then cool off, which appears to be better, since you’re no longer immersing it within water.

Though, be aware there’s not much distinction between steaming for 6 minutes and steaming for 3, after which jogging below bloodless water. Too awful they didn’t have a look at roasting—that’s how you make cauliflower flavor exact.

In truth, I’ve were given recipes on roasted cauliflower in my How Not to Die Cooke book (for which all my proceeds go to charity, of course).

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There are positive antioxidants we’re mainly interested in, though. Like the eyesight and brain-protecting inexperienced vegetable compound lutein.

Here’s the returned of the eyeball.

What lutein does is guard the ones touchy light-sensing nerves by means of blocking off the high-strength blue light rays, which allows us see higher, and may help us think higher too. So, researchers checked out the effects of four exclusive cooking strategies on lutein concentrations.

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The first component you’ll be aware is that broccoli has like 50 times extra than cauliflower—not a marvel, due to the fact that lutein is a plant pigment, and cauliflower is simply too white.

Here is it graphically, so you can recognize the difference. Then they in comparison boiling, steaming, microwaving, and sous vide cooking, that is like a elaborate name for boiling within a plastic bag.

And, boiling clearly made lutein ranges cross up!

How Is That Possible?

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Heat can truely disrupt the cellular walls, and all the little subcellular booths which could decorate the discharge of antioxidant compounds.

Sous vide changed into comparable;

microwaving adverse, as a minimum for the broccoli, and… steaming the celebrity, nearly doubling lutein degrees. Heat isn’t the best way to free up lutein from greens.

If you finely chop spinach, you could double the amount of lutein launched for the duration of digestion in this experimental model.

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And make a green smoothie, or pesto, or some type of puréed spinach dish, and you can triple the bioavailability. But you need to watch the warmth.

Steaming or boiling is one factor, but incredible excessive heat, like stir-frying, can reduce lutein degrees to almost not anything.

Frying is likewise awful for the red pigments in blue potatoes—even air-frying; they just appear sensitive to extremely excessive heat.

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These unique antioxidant plant pigments seem like sensitive to actually high temperatures;

so, we need to try to avoid frying, in particular deep frying. That became one of the conclusions of an expert panel on cooking methods:

keep away from deep frying foods.

Not handiest the nutrient losses, however all the delivered oil—now not to say the production of a few poisonous compounds at the ones temperatures.

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So, that remains a project to the meals industry.

What’s their solution?

Forget deep-fats frying, allow’s try frying in pure molten sugar. It’s just like the SnackWell cookie phenomenon taken to its logical conclusion.

Oh, you want low-fat?