The Healthiest Cooking Method

According to the method of analysis chosen, griddling, microwave cooking, and baking alternately produce the lowest losses antioxidants, while pressure-cooking and boiling lead to the greatest losses; frying occupies an intermediate position. In short, water is not the cook's best friend when it comes to preparing vegetables.

The best cooking method:

1. Microwaving
2. Baking
3. Griddling
4. Frying
5. Pressure cooking
6. Boiling

Note:

• The bell pepper is best to eat raw when cooked, 75% antioxidant gone.
• Artichoke, asparagus, onion does not effect its antioxidant when boiled.
• Beetroot, green bean, and garlic kept their antioxidant activity after most cooking treatments.
• Carrot and celery increased its antioxidant capacity in all the cooking methods.

Sources:

Jam processing and storage effects on blueberry polyphenolics and antioxidant capacity. Howard LR, Castrodale C, Brownmiller C, Mauromoustakos A. J Agric Food Chem. 2010 Apr 14;58(7):4022-9.

Influence of cooking methods on antioxidant activity of vegetables. Jiménez-Monreal AM, García-Diz L, Martínez-Tomé M, Mariscal M, Murcia MA. J Food Sci. 2009 Apr;74(3):H97-H103.