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Here’s the antioxidant electricity of raw green peppers and crimson peppers, and microwaving or stir-frying doesn’t seem to do a great deal, although with boiling, there’s a drop.

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But then, if you measure the antioxidant pastime 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 consume the water used for boiling, similarly to the peppers, as bioactive compounds will be [left over] inside the water.” But that’s not the take-away i am getting from this study.

Drink the water or not, crimson peppers have nearly twice the antioxidant electricity of green, irrespective of what you do.

So, at the same time as both peppers are, by way of definition, inexperienced-mild foods, the red 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 strategies absolutely have an impact on the nutritional attributes of mushrooms, the proper selection of [cooking method may be a] key aspect to prevent or lessen dietary losses. And…”microwaving and grilling have been hooked up because the first-rate techniques to keep the dietary profile of mushrooms.” For example, a great decrease was detected inside the antioxidant activity of mushrooms, mainly after boiling and frying, while grilled and microwaved mushrooms reached in a few instances better antioxidant hobby.

Boiling had a comparable bad effect on the antioxidant energy of cauliflower, which serves as just sort of a difficult proxy for what number of phytonutrients of capacity gain we might be dropping.

Blanching become better, in which the cauliflower here was dunked into boiling water for 3 mins after which run below bloodless water to stop it from cooking.

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I had by no means heard of steam blanching, but identical concept.

Steam for 3 mins, then cool off, which appears to be higher, because you’re now not immersing it in water.

Though, notice there’s not a lot difference among steaming for 6 minutes and steaming for 3, after which jogging under cold water. Too horrific they didn’t study roasting—that’s how you're making cauliflower flavor exact.

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

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There are positive antioxidants we’re in particular interested by, even though. Like the eyesight and brain-protecting green vegetable compound lutein.

Here’s the again of the eyeball.

What lutein does is protect those touchy mild-sensing nerves by way of blockading the high-energy blue mild rays, which allows us see better, and may help us think higher too. So, researchers looked at the effects of four one of a kind cooking strategies on lutein concentrations.

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The first thing you’ll note is that broccoli has like 50 times greater than cauliflower—not a wonder, considering that lutein is a plant pigment, and cauliflower is too white.

Here is it graphically, so that you can respect the difference. Then they compared boiling, steaming, microwaving, and sous vide cooking, which is like a flowery call for boiling within a plastic bag.

And, boiling honestly made lutein levels cross up!

How Is That Possible?

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Heat can certainly disrupt the mobile walls, and all the little subcellular cubicles which could decorate the release of antioxidant compounds.

Sous vide became comparable;

microwaving negative, at least for the broccoli, and… steaming the celeb, almost doubling lutein tiers. Heat isn’t the most effective way to disencumber lutein from greens.

If you finely chop spinach, you can double the amount of lutein launched throughout digestion in this experimental version.

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And make a inexperienced smoothie, or pesto, or a few type of puréed spinach dish, and you may triple the bioavailability. But you have to watch the heat.

Steaming or boiling is one element, however splendid excessive heat, like stir-frying, can lessen lutein ranges to nearly nothing.

Frying is also horrific for the pink pigments within blue potatoes—even air-frying; they just appear touchy to extremely excessive warmth.

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These special antioxidant plant pigments appear to be sensitive to without a doubt excessive temperatures;

so, we have to try and avoid frying, specifically deep frying. That was one of the conclusions of an expert panel on cooking methods:

avoid deep frying meals.

Not handiest the nutrient losses, but all of the introduced oil—now not to say the manufacturing of a few toxic compounds at the ones temperatures.

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So, that remains a challenge to the food industry.

What’s their answer?

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

Oh, you want low-fats?