The proper way to Prepare High-Antioxidant Veggies

 

Top 10 Vegetables Rich In Antioxidant

Video taken from the channel: World Top Best


 

How to cook vegetables the proper way

Video taken from the channel: Chef Cristian


 

Best Way to Cook Vegetables

Video taken from the channel: NutritionFacts.org


 

The top ten antioxidant foods

Video taken from the channel: KC Spotlight


 

How Does Cooking Affect Nutrients in Veggies?

Video taken from the channel: Reactions


 

Does Cooking Vegetables Destroy Nutrients? How to Cook Veggies Properly

Video taken from the channel: Thomas DeLauer


 

WANT MORE ANTIOXIDANTS? (5 easy ways to boost your antioxidant intake) ��

Video taken from the channel: The Whole Happy Life


2 teaspoons canola or grapeseed oil 5 ounces chopped kale (about 3 cups) 1 garlic clove, thinly sliced 1/4 teaspoon salt 1/4 cup grated Parmesan cheese. 2 teaspoons canola or grapeseed oil 5 ounces chopped kale (about 3 cups) 1 garlic clove, thinly sliced 1/4 teaspoon salt 1/4 cup grated Parmesan cheese. Some like it hot, but not the delicate pigments that give antioxidant-rich veggies their rich colors and health benefits. Choose cooking methods that provide gentle, quick or low heat.

For instance, quickly sauteeing vegetables with olive oil for five to eight minutes over medium-high heat will cook them through without destroying all the nutrients. Some like it hot, but not the delicate pigments that give antioxidant-rich veggies their rich colors and health benefits. Choose cooking methods that provide gentle, quick or low heat. For instance, quickly sauteeing vegetables with olive oil for five to eight minutes over medium-high heat will cook them through without destroying all the nutrients.

Try blending berries, yogurt and a few ice cubes with greens, such as kale and spinach, for a double antioxidant hit for breakfast. For foods with water-soluble nutrients, such as vitamin C, cook with the least amount of water possible. Put just one inch of water in a stockpot, then bring to a boil, add your sliced veggies and cover. Some like it hot, but not the delicate pigments that give antioxidant-rich veggies their rich colors and health benefits. Choose cooking methods that provide gentle, quick or low heat.

For instance, quickly sauteeing vegetables with olive oil for five to eight minutes over medium-high heat will cook them through without destroying all the nutrients. Photos:The best ways to cook veggies to boost nutrition Steaming is best, especially for broccoli– As a general rule, keep cooking time, temperature and the amount of liquid to a minimum when. Try blending berries, yogurt and a few ice cubes with greens, such as kale and spinach, for a double antioxidant hit for breakfast. For foods with water-soluble nutrients, such as vitamin C, cook with the least amount of water possible. Put just one inch of water in a stockpot, then bring to a boil, add your sliced veggies and cover.

Place the artichokes over direct, medium-high heat and cook, turning once or twice, until tender, about 8 minutes. Microwave: Place artichokes in a large glass pie pan or baking dish, add 1/2 cup white wine (or dry vermouth), 1/2 teaspoon salt and 1 teaspoon dried thyme. Cover tightly and microwave on High until tender, about 8 minutes.

Some like it hot, but not the delicate pigments that give antioxidant-rich veggies their rich colors and health benefits. Choose cooking methods that provide gentle, quick or low heat. For instance, quickly sauteeing vegetables with olive oil for.

List of related literature:

Boiling produced the greatest decrease in antioxidant activity in most of the vegetables, but baking and microwaving were the two methods that retained the most antioxidant activity in many of the vegetables.

“Ayurvedic Science of Food and Nutrition” by Sanjeev Rastogi
from Ayurvedic Science of Food and Nutrition
by Sanjeev Rastogi
Springer New York, 2014

Comparative research on the influence of conventional and microwave cooking on antioxidants in broccoli showed that antioxidant losses were high and antioxidant levels declined continuously with cooking time.

“Functional Food Product Development” by Jim Smith, Edward Charter
from Functional Food Product Development
by Jim Smith, Edward Charter
Wiley, 2011

Treat vegetables that brown easily (potatoes,eggplant,artichokes,sweet potatoes) with an acid,such as lemon juice,or an antioxidant solution,or hold under water until ready to use (some vitamins and minerals will be lost).

“Professional Cooking for Canadian Chefs” by Wayne Gisslen, Mary Ellen Griffin, Le Cordon Bleu
from Professional Cooking for Canadian Chefs
by Wayne Gisslen, Mary Ellen Griffin, Le Cordon Bleu
John Wiley & Sons, 2006

Other vitamin-conserving cooking methods include steaming, microwaving, and stir frying.50 Steaming or microwaving is especially beneficial for vegetables containing thiamine, riboflavin, pyridoxine, folic acid, and ascorbic acid.

“Textbook of Therapeutics: Drug and Disease Management” by Richard A. Helms, David J. Quan
from Textbook of Therapeutics: Drug and Disease Management
by Richard A. Helms, David J. Quan
Lippincott Williams & Wilkins, 2006

Typically, blanching is carried out by treating the vegetable with steam or hot water for 1–10 min at 75°C–95°C; the time/temperature combination selected is dependent on the type of vegetable.

“Handbook of Food Processing, Two Volume Set” by Theodoros Varzakas, Constantina Tzia
from Handbook of Food Processing, Two Volume Set
by Theodoros Varzakas, Constantina Tzia
CRC Press, 2015

Cover, reduce the heat to low, and cook, stirring occasionally, or bake in a 425°F oven until the vegetables are tender, 10 to 25 minutes.

“Encyclopedia of Jewish Food” by Gil Marks
from Encyclopedia of Jewish Food
by Gil Marks
Houghton Mifflin Harcourt, 2010

However, some techniques that speed cooking—cutting vegetables into small pieces, and boiling in a large volume of water, which maintains its temperature—can result in increased leaching of water-soluble nutrients, including minerals and the B and C vitamins.

“On Food and Cooking: The Science and Lore of the Kitchen” by Harold McGee
from On Food and Cooking: The Science and Lore of the Kitchen
by Harold McGee
Scribner, 2007

When plant tissues are cut or mashed an enzyme is released which oxidizes vitamin C but it can be inactivated at temperatures of 70°C therefore ‘blanching’ fruits and vegetables in boiling water for a short time minimizes the enzyme activity, although there is some extraction of the vitamin into the blanching water.

“The New Oxford Book of Food Plants” by John Vaughan, Catherine Geissler
from The New Oxford Book of Food Plants
by John Vaughan, Catherine Geissler
OUP Oxford, 2009

In heat treatment, dried fruits are dipped in boiling water or in dilute solution of salt (NaCl + NaHCO,) and then, re-dried at 54-65°C. Dried vegetables may be heated directly without preliminary dipping.

“Postharvest Technology of Fruits and Vegetables: General concepts and principles” by L. R. Verma, Dr. V. K. Joshi
from Postharvest Technology of Fruits and Vegetables: General concepts and principles
by L. R. Verma, Dr. V. K. Joshi
Indus Publishing Company, 2000

If you’re eating specific foods for antioxidant value, be sure you’re not pressure cooking them or you’re shooting yourself in the foot.

“Detox Diets For Dummies” by Gerald Don Wootan, Matthew Brittain Phillips
from Detox Diets For Dummies
by Gerald Don Wootan, Matthew Brittain Phillips
Wiley, 2010

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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52 comments

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  • If I heat up date paste, will it take away the fibre?
    I wanna eat date sugar or date syrup. But I worried the heating up takes away the fibre

  • I have been viewing your videos a long time ago but I must say I am confused at the moment. Why? With results coming in from latest studies on nutrition I think you can a do an updated video by themes on nutrition.

  • What about using a cover on the saute / frying pan? Probably not recommended for nonstickfrying pans, since the coating can get damaged by the heated cover on the pan, but should work for cast iron pans.

  • Dr Greger nearly always has his videos at 5 minutes long. Excellent decision. Others please take note. 5 minutes is long enough to make a point.

  • Bananas, I have everyday in my smoothies. This is the best meal of the day. Other fruits I generally consume are apples, Papaya, Pomegranate, Grapes, Musk melons.

  • why do you talk like a toddler? please stop talking this way. I can’t stand listening to you. I can’t even hear the information, just your voice punching my ears.

  • Hi Ria, I’ve been trying to boost my antioxidant intake and would like to know if freeze-dried powder fruit and vegetables keep their antioxidants? Great video. Thanks

  • Yes please, a video on ways to boost our bodies antioxidants. ��
    I always enjoy your channel. Love kitties and look forward to seeing yours.

  • Such a great video! Is there a such thing as TOO MUCH antioxidants? Especially, the less we eat processed foods, considering a lack of balance.

  • Thomas, please please make a video more into microwave. I have been told my whole life that microwaving destroys food, as same that kill the plant.. I do not know if you heard about the plants being water with same water but one specific plant, the water was pre-heated on a microwave before watered and this plant dies. What is the Truth about this. Ill wait patiently for this science video of yours. Thanks!

  • Sous vide is not boiling. It is generally done with temperatures around a hundred and fifty degrees Fahrenheit for many hours,not 212. The idea is to keep the moisture in the food and not boil it out. I think it’s a dangerous practice anyway, a good way to add unwanted chemicals to your food. You’re still hitting 999.

  • This is bullshit! This guys vitamin is steroids. And obviously he did not read the studies he is quoting. The 1st study on red peppers had nothing to do with Vitamins and Minerals that he is lying about, it only tested antioxidants. After I read that I did not look up the rest of the studies. He knows nothing about vitamins and minerals obviously. As soon as you pick a fruit and veggie they both begin loosing vitamins and minerals. Next go look at your healthy canned and frozen veggies and fruits. You will see 0 vitamins and minerals unless they are added as an ingredient. Because all of them are destroyed during those processes.

  • Fortunately I like most fruits and veggies but my favorite is spinach,eggplant and cauliflower. I also enjoy manages in summer. We have the best mangoes in Pakistan.

  • The second study includes carrots and says it’s better to boil and at 3:32 to 3:34 you mention carrots as an example for stir frying… also i’d say that courgettes (zucchinis) also have a thick skin, but you DID say it’s just a rule of thump with exceptions. The taste is probably a good indicator for all of this. Last time i overcooked veggies and they tasted SO dead and bad i couldn’t eat them at all… but nice informations and good style of presenting.

  • I really am trying this eating healthy, but after being online for over 2 months researching low carb and with all the contradictory data and conflicting studies I’m getting burned out. I don’t have time to get an undergrad degree in keto. Can someone just tell me if oven roasting my broccoli changes it without needed a dictionary without the whole….”well….yes but also no”

  • Hi ria. I just recently watched your videos like 2 days ago but even just for few days myself is always looking forward to watch more of your videos. I love the way you give tips incorporating with science. Also, I love it when say “If you’re interested, keep watching” it kinda reflect my personality and it makes me smile cause your very simple and straight. I know I’m saying a lot cause you and your videos deserve a compliment and will surely share your videos and recommend it to my friends. Anyways, my fave food is blueberries but will it still be healthy if it’s on top of my cheesecakes? ��

  • Great info. Thanks Doc!! Have recently been adding a green and a red bell pepper to my home made, salt free soups. Does wonders for the flavor and, now we know, the nutrition as well!

  • Please do make a video on how do we make our body produce antioxidants ��and yeah I love you and your videos are just awesome ����

  • Nice Video clip! Excuse me for butting in, I would appreciate your opinion. Have you considered Weniley Muffin Maticulous (google it)? It is an awesome one of a kind product for melting your muffin top fast minus the headache. Ive heard some incredible things about it and my mate after a lifetime of fighting got great success with it.

  • My favourite vegetable are cabbage, peas and eggplants and fruits are strawberries, kiwi, mango, cherries, banana, grapes and the list goes on…

    Would love to see a video on how our body produces antioxidants and I have a request if you could make a video on how to stop hair fall i have a very bad hair fall I eat pretty good and I have no medical condition im taking my medicines and it is still not stopping

  • My friend, please go slow and tone down. It sounds as if you’re super high on all essential nutrients which is alright but I’d need to view your otherwise nice video again, pausing at times and take notes using pen and paper. The speed and images were just too much for me. Respects and cheers from NW India. ��������

  • It’s time people started acknowledging the superb phytonutrients that plants contain and stopped focusing solely on vitamins and minerals.

  • FYI Dr. Greger-sous vide is not a plastic bag in boiling water. It is putting food in a plastic bag in WARM water, and keeping the water at that temp for a long time, eventually bringing the food up to the temperature of the water. Love your videos-I’m currently studying to be a holistic nutritionist and your book and videos on NutritionFacts.org are a huge part of my course. Thank you for your work and research!

  • My favorite fruit is pineapple and my favorite veggie is green peas I think��…I also love the earthy taste of radishes. I find they give a salad such a nice pop of flavor.

  • Mmmh favourite fruit and veg? So hard to choose! Raspberries, strawberries, bananas; broccoli and avocado, I think. I really don’t get why so many people seem to hate broccoli. It’s so mild and yummy, a perfect “gateway” vegetable to make with potatoes or pasta even for picky eaters. Ooh, potatoes. Almost forgot about them.They’re the best.

    I really enjoyed the video! And I actually wouldn’t have minded a more scientific explanation. I really appreciate that you link the scientific sources in the description, that’s very transparent and great academic practice, but let’s be honest, listening to a condensed explanation is just so much easier. 😉 Anyway, I love your work, keep going!

  • Hi Dear, writing you from Kobe jp. Have recently started to follow your videos. Thank you very much, for all the information and good detailed notes.
    All veggies are favourites, but spinach is the first choice. Please explain how to consume spinach in salads and smoothies (easy recipes please.)������

  • One thing to keep in mind is desireability. If you (or your kids) hate raw carrots, then it is much better to get the 65% vitamin A from steamed or sauteed carrots. The other thing is to eat a wide assortment of vegetables each day….. it is no crime to get 50% of the avilable vitamins and minerals from your food if you are eating 400% of the recommended amounts. It is much easier to get 400% when you are cooking vegetables in the way you or your family enjoys them. Ironically, the worst way to cook vegetables is to boil them, which usually makes them less desireable anyway.. learn to steam and sautee.

  • I’m a huge fruit fan so it’s hard to pick a favourite but I’d have to go with either watermelon or mango (though olives are my favourite savoury fruit), and my favourite vegetables are carrots

  • Local fruits and veggies have more antioxidants because they are harvested at peak ripeness and you get them faster, so I was wondering, does frozen fruit have high amount of antioxidants compared to non local ones since they are picked and frozen right away? Thank you.

  • Im not a cook, but after you boil gevetables in water all the vitamines and minerals are in the water you just throw, so what your eating is just boiled fibers.

  • why lot of water? throwing nutrients, its a no for me. I rather steam my vegetables. I don’t like your idear, thanks. its good for you.

  • Okay so u reference a study that claims that steaming broccoli retains the most nutrients and then u say that steaming takes away the most nutrients. I fail to see how this proves your point or actually helps anyone. Things like this is why this channel is an unreliable source of information as many fitness youtubers have pointed out. I thought they were being over bearing until I actually started watching your videos. Am I wrong for saying this? Just a thought.

  • Lovely Video! Excuse me for butting in, I would love your opinion. Have you heard the talk about Weniley Muffin Maticulous (just google it)? It is a great one of a kind guide for melting your muffin top fast minus the normal expense. Ive heard some decent things about it and my work buddy after a lifetime of fighting got great results with it.

  • TL;DR: Looks like steaming is the best way to go with broccoli.
    I had a look at the study liked on the description (reference 5: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2722699/)
    “In the present study, boiling, stir-frying/boiling, stir-frying, and microwaving led a great loss of chlorophyll in broccoli. In contrast, steaming did not cause any significant loss of chlorophyll content.”

    “Our study also shows that boiling and stir-frying/boiling caused a dramatic loss of vitamin C” and “Hudson et al.(1985) and Vallejo et al. (2002)reported that steaming caused less loss of vitamin C than boiling and microwaving, which is consistent with our study. Stir-frying caused a considerable loss of vitamin C (16%), however, much less than stir-frying/boiling and boiling (38% and 33%, respectively)”

    Veggies high in Fat Soluble vitamins should be fried, such as:
    Carrots
    Beets
    Sweet Potatoes
    Spinach
    Peppers
    Bok Choy
    Best to consume some fat with the above veggies. I believe coconut oil is also helpful with absorption.

  • Bitch you talking so fast and mash your words together. I have to pause and try to understand this english MESS I wish this had subtitles the fuck

  • I know a bodybuilder who after rinsing and boiling his vegetables he keeps the water thats been boiled in and drinks it all up ��.

  • Hello.. Hello Rhia ����, very good and helpful video, please do a video regarding boosting production of antioxidants In body& variety of spices in your kitchen and their importance. Thank you for this video

  • Well, some people said microwaves destroy vitamins and the best in food.
    Now we see that microwaves are actually as good as steam for vegetables.
    The best is to have water with rice or potato at the bottom and the vegetables in the steam above, not in the water itself. Best results for vegetables or fish.

  • Dear Ria ��☀️������
    Thank you very much for all your effort and time to share these very informative and caring and inspiring videos ����

  • @thomas delauer man I want you to make a video on ramamdan it’s a holy month where muslims observe a dry fast for about 16-18 hours a day depending In the origin it’s basically from sunrise till sunset hence you can eat after sunset till the sunrise time so that’s your basic window to eat so please how can one train and include their calories within that period without having a muscle loss

  • Whatever vegetable I’m eating at the moment is my favorite, unless it happens to be cauliflower. Cauliflower is anemic broccoli. Without a cheese sauce infusion it is bland and wimpy. Maybe peapods for most desired, or asparagus, radish sprouts, tomatoes, sweet peppers, spinach, turnip greens, garlic scapes. Probably anything except cauliflower.

  • When stir frying veggies that have fat soluble nutrients, do you need to stir fry them with oil? If so, wouldn’t that have the same affect as water soluble nutrients and boiling?

    I saw something mentioned about a dry stir fry. Is that when nothing is used and you just fry it alone?

  • I WILL NEVER GET IT… SO NUTRIENS JUST DISPAEARED? I UNDERSTAND THAT ENZYMES AND VITAMINS CAN DESOLVE FROM THE HEAT BUT THE REST???

  • 5:24, you mentioned that freezing and reheating a food breaks down the cell wall. I’m curious as to why that happens? And is that the reason food tastes different after freezing/reheating?

  • Namaste

    Turmeric contains curcumin which is known to reduce oxidative stress and thus reduces damage to tissues preventing several diseases.

    We should not however have it in excess but in moderate quantity daily.

    Thanks.

  • Just catching up on your videos for 2019, Ria. Super helpful content & excellently filmed & edited. (Tho, miss the kitties in a couple of them ��). If you could do a video on how to produce antioxidants in our bodies that would be great. Also, do you think you can do a video on hair care? I saw a vlog of a young woman seeing a hair specialist in Toronto & she said she took really good care of her hair, yet a magnification of her scalp showed she had a lot of buildup & bloody cells under her hair from apparently inflammation. The video didn’t indicate why she had this issue (is it diet, environmental stress, product allergies?), it just showed her scalp being detoxed & the after pic of being treated. If this is something that piques your interest, I’d appreciate hearing your thoughts on the topic. Btw, my top favorite fruits are strawberries ��, watermelon ��, blueberries, pineapples ��. I pretty much luv all veges. Ooh, getting hungry now ��! Best wishes!!

  • Interesting because I have heard that microwaving veggies is the worse thing. I would imagine that anything is better than boiling vegetables.

  • I lived off of stir fry for four years but only got my health back when I went Carnivore. Meaning we don’t need greens at all. If anything they are back up food when starving. America is a bunch of boy’s and girls that for some time now have never crossed over from Sugar to meat and winged themselves off of sugar. Sugars are for the little one’s and Meat and ketosis is the way to switch gears and mature yourself. This is why 21 years old Males still refer themselves as “BOY’S” cause they are 21 years old Boy’s not Men trying to keep the youth going buy drinking beer. This is also why some with Good DNA can outlast others in Sugar burning mode. When you add in to your research that your Mother and other people’s Mother’s has passed heavy metals down to you then find out how Doctors passed out mercury as medicine way back in the 1800’s You get the idea your Gene pool has been water down and only a diet of fresh meat and sunshine was the way to live and function as your older self. Just have to let go of the carbs around the age of 13 years old and You might not even have pimples either and that might not be what was natural to have Pimples and maybe it was your body telling you it’s time to switch fuels and come off of Sugar. I wonder why now we have wisdom teeth? They come in around 20 years old another sign that your body might need some Calcium and need to eat some bones. I feel we used up the minerals in the soil and minerals in our boy’s when we started pushing carbs and pushed away fat. This tells me a Country that is on carbs is easier to brainwash and trick and kept in a cycle that would burn them out at the age of 40years old and loose their house and careers cause of being sick. Everyone is now sick some way! Sickness might happen cause of that person or animal eating the wrong diet lead them down a sicking path for the mind, body and soul.

  • I wish these videos just never ended I wanted to hear how he sugar study went! Guess I’ll either have to read it or wait for allied video!
    🙂
    Love you for what you contribute to people and the works Dr Michael!

  • Here is some stuff I found in the Scientific American website about mushrooms:

    The takeaway is that is is probably OK to eat raw mushrooms.

    Specifically, the concern is that agaritine could promote cancer by messing with your DNA—something it’s been caught doing in test tubes. However, when researchers fed mice water spiked with agaritine for their entire lifetimes, they were unable to detect any effect on cancer occurrence.

    Mushrooms, in particular, contain many compounds that may boost immune function and lower cancer risk. One study found that a substance in white button mushrooms may reduce the risk of breast cancer by reducing estrogen levels in breast tissue and another found that an extract of white button mushrooms reduced the growth of tumors in mice with breast cancer.

    Even if agaritine has the potential to cause DNA damage, mushrooms seem to have more cancer preventive chemicals than cancer-causing ones. Furthermore, the individual foods we choose are often associated with larger dietary patterns—and these larger patterns probably have a more profound impact on disease risk than any one food we do or don’t eat. And sure enough, mushroom consumption is associated with higher overall nutrient consumption.

    Agaritine is broken down by heat, which is why the well-known doctors Sandy mentioned advise always cooking your mushrooms. However, agaritine also breaks down when mushrooms are refrigerated, dried, or even just stored. As a result, the raw mushrooms that you’re likely to encounter at your local supermarket or salad bar contain only a fraction of the agaratine found in a freshly picked mushroom.

    A team of Swiss researchers calculated that the amount of agaritine the typical mushroom eater is exposed to over the course of their lifetime could potentially lead to 1 extra case of cancer per 50,000 lifetimes. In other words, if it’s a carcinogen, it’s a pretty weak one. And it’s also delivered with an array of cancer preventive compounds, something this analysis didn’t try to account for.

  • Wonder how blending works. One thing I have daily is usually (everything is organic): bone broth, with two sticks of celery, small handfuls of spinach and kale, quarter avocado, one teaspoon of zero carb bullion I found (with sea salt/garlic/etc in it), some black pepper, and a 1/2 teaspoon of black garlic. I blend that up and then nuke it with a table spoon of cultured, organic, grass fed butter. Is it not as healthy as I think it is? (2 minutes, stir, then one minute more). It never reaches boiling.

  • I see a lot of you-tubers (and others) that eat high carb diets bake, air fry or cook their food at high temperatures. Is there a concern about Acrylamide?