5. Pressure cooking and boiling
Generally speaking, don’t use these methods if you want to retain antioxidants in your vegetables. “In short, water is not the cook’s best friend when it comes to preparing vegetables,” says lead researcher A.M. Jimenez-Monreal. Peas, cauliflower, and zucchini are particularly susceptible to losing nutrients through boiling. If you do need to boil your vegetables, save the nutrient-rich boiling water and use it the next time you make a soup or sauce.
Of course there are always exceptions, and in this case, it’s carrots. A 2008 study from Italy found that boiling carrots boosted their carotenoid content more so than steaming or frying them.
Photo: Photo Alto
Learn More: How to Use a Pressure Cooker