View Full Version : Does Microwaving Destroy Nutrients?

23rd July 2012, 02:01 PM
Lately I have been hearing and reading about the idea that microwave ovens destroy the nutrients in our foods.
And I have even heard that microwaving can be outright dangerous.
So I thought this might be an important topic to investigate.
Well, I have some news for you…
It turns out that microwaving your food does not destroy nutrients, in fact it demonstrates equal or better retention of nutrients as compared to other cooking methods…1
For example, studies at Cornell University found that spinach retained nearly all its folate when cooked in a microwave, but lost about 77 percent when cooked on a stove.2
A meta-analysis of the microwave nutrient issue published by the The Journal of The American Dietetic Association concluded that:
“…studies showed equal or better retention of nutrients for microwave, as compared with conventional, reheated foods for thiamin, riboflavin, pyridoxine, folic acid, and ascorbic acid.”
They also found that that bacon cooked in the microwave has significantly lower levels of cancer-causing nitrosamines than conventionally cooked bacon.
The Science of Nutrients and Cooking
The first fact to know is that every method of cooking can destroy nutrients.
The main issues to consider are:
• Cooking Time: The less the better
• Amount of Liquid Used: The less the better
• Cooking Intensity: The lower the better
With microwave ovens, cooking times can be so fast that they actually use less heat (intensity) than most other cooking methods.
By using low heat, microwaves can help preserve the most heat sensitive nutrients like B & C vitamins and folic acid.
And as already mentioned, microwave cooking times are shorter than almost all conventional methods.
One of the biggest nutrient-draining cooking methods seems to be boiling because of the submersion in excess water. 3
In a study involving broccoli, between 74% and 97% of nutrients were lost when water was added to the cooking method, while when steamed or cooked without water very few nutrients were lost.
How to Cook Using The Microwave
(This advice actually applies to non-microwave cooking as well.)
First, make sure not to add additional water. For example, after you rinse your vegetables off, make sure to dry them off with a towel before putting them in the microwave.
Second, cook as little as possible. As with any cooking method, it is best to undercook as opposed to overcook.
Third, try steaming. There are a lot of frozen vegetable that come in bags you can plop in the microwave and steam

source - Realdose

30th July 2012, 12:33 PM
I have heard about this fact that oven emits can destroy food nutrients. But now recent studies show that every method of baking food can destroy nutrients from food. And this depends upon three factor, time period of cooking, amount of liquid used and temperature. Many chefs recommend cooking at low temperature for better taste and look.

Pope Bitterz D'Alomo
30th July 2012, 08:38 PM
Can we just eat our foods in peace ? Low temp cooking,high temp cooking,medium range cooking,charcoal grilling,steam cooking,oven baking etc etc etc... Let's just cook and eat in peace and harmony.lol

Anyway,thanks for the info. :)

Quophi Aletse
30th July 2012, 09:07 PM
infact any cooking at all eliminate nutrients ...... that does not mean u cannot or should not eat cooked foods ...... it means that it is advisable for us to intake a lot of raw food also such as fruits, vegetables, nuts and other raw foods for optimum nutrients and depending on the condition of ur body ..... for instance if ur body is in misalignment, eating a pound of steak is not ideal as ur body needs to use a lot of energy and resources to break down the steak for some few days to a week where those resources could have also been directed toward solving the problem causing the misalignment.

food is medicine for the body ........ ideally planting and growing food with awareness, intent and love produces the best food for intake. eg, many students and people that went to findhorn spiritual ecovillage community for studies or visitation reported that they have never tasted food that good as was served to them at findhorn ecovillage or never knew food could taste so good as the food in findhorn ecovillage. findhorn ecovillage practises holistic organic farming where growing food is done in harmony with nature, with awareness, intent and love.

so yea, in the western culture that we live in, eating light, low heat cooking and just including raw food in ur diet as much as possible is a good place to begin.