Phytochemicals and Carotenoids

Question
I am surfing the web looking for information on how to eat healthier. I have just learned about phytochemicals and carotenoids. I would really like to know if these components hold up after being cooked. For instance, would jam or the bellpeppers on a slice of pizza still have them?


Connie Price

Answer
Hello Connie!

  Thank you for your nutrion question.  The longer the cooking time and the higher the temperature, the more nutrients are destroyed.   It is best to choose the cooking method that most optimizes and preserves the nutrients in food. In a study published by Journal of the Science of Food and Agriculture, researchers investigated effects of various means of cooking broccoli. Up to 97 percent of certain antioxidant compounds were destroyed by microwaving, while steaming the broccoli caused only 11 percent loss. Therefore, any cooking that minimizes the time, temperature, and water will help to preserve nutrients. Pressure cooking under steam is one of the methods best because it minimizes time and requires little water.

  As a rule, rapid cooking techniques are better for retaining nutrients than slower methods. Any type of cooking changes food in some ways, and more nutrients are lost when food is exposed to heat, light, moisture and air. The methods that typically preserve nutrients best can be ordered from quickest to slowest, as follows:

Pressure Cooking
Microwaving
Steaming
Stir-frying
Broiling/Grilling
Sauteing
Poaching
Braising
Roasting
Baking
Boiling

Hope this helps.
-George Rapitis, Nutritionist
http://www.juiceblend.com

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