You'd think that boiling veggies would suck the nutrients right out of them. But in the case of carrots and broccoli, that may not be so.
Seems that lightly boiling these two veggies can actually increase the concentration of carotenoids. The downside? It also depletes their phenolic compounds.
Settle for a Happy Medium
Steaming may be your best bet for both preserving phenolic compounds and boosting bioavailable carotenoids -- at least for broccoli. For carrots, you'll have to choose what's more important to you. (Here's what carotenoids can do for you.)
Whatever cooking method you choose for your veggies, keep in mind that frying or sauteing kills off the most antioxidant compounds. Read this article for answers to the fresh vs. frozen debate.
All They're Cooked Up to Be
Try out these other tips and tricks to make your veggies extra nutritious:
RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.
Take the RealAge Test
Seems that lightly boiling these two veggies can actually increase the concentration of carotenoids. The downside? It also depletes their phenolic compounds.
Settle for a Happy Medium
Steaming may be your best bet for both preserving phenolic compounds and boosting bioavailable carotenoids -- at least for broccoli. For carrots, you'll have to choose what's more important to you. (Here's what carotenoids can do for you.)
Whatever cooking method you choose for your veggies, keep in mind that frying or sauteing kills off the most antioxidant compounds. Read this article for answers to the fresh vs. frozen debate.
All They're Cooked Up to Be
Try out these other tips and tricks to make your veggies extra nutritious:
- Skip the thaw. Cooking straight from frozen retains more vitamin C. (See the top "C" fruit and vegetable sources.)
- Spice them up. Adding cumin, ginger, and these four herbs will boost the antioxidant punch of both raw and cooked veggies.
- Drizzle a little. Olive oil, that is. Your body better absorbs the nutrition in veggies when eaten with a bit of fat. (Check out this article for tips on using healthy fats to help you eat less.)
RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.
Take the RealAge Test
