Smart Cooks Age Better - The Food Cure: Your Healthy Eating ...

Cooking with… Steam!
Unless you’re making a sauce or a soup—where
the liquids are consumed with the veggies, herbs
and spices in the mix—many health-promoting,
water-soluble nutrients may be going right down
the drain.
To prevent water-soluble nutrients from getting
washed away while still unlocking the power of
lipid-soluble nutrients that need a little heat try
this: lightly steam.
You’ll retain those nutrients and even boost the
antioxidant ability of your food, according to a
recent study published in the American Journal of
Clinical Nutrition.
In the study, researchers evaluated the antioxidant content of foods after different
methods of preparation. Here’s what they found:
Carrots: steaming carrots boosts antioxidants by 291%
Asparagus: steaming asparagus boosts antioxidants by 205%
Broccoli: steaming broccoli boost antioxidants by 122-654%
Green Cabbage: steaming green cabbage boosts antioxidants by 448%
Red Cabbage: steaming red cabbage boosts antioxidants by 270%
Green Pepper: steaming green pepper boosts antioxidants by 467%
Red Pepper: steaming red pepper boosts antioxidants by 180%
Tomatoes: steaming tomatoes boosts antioxidants by 112-164%
Sweet Potatoes: steaming sweet potatoes boosts antioxidants by 413%
Diverse Diet, More DNA Protection: Eating more organic fruits and
vegetables is vital to your health. And varying your produce picks may offer
even more protection. A study published in the Journal of Nutrition found
that a diet with 8-10 daily serving of fruits and veggies representing 18 plant
families was more effective in preventing DNA damage than one with the same
number of servings from only eight plant families. Beat taste bud boredom and get
more DNA-protecting power by:
1. Choosing organic, locally grown foods in season
2. Stocking your freezer with flash frozen organic fruits and veggies for
convenient use
3. Varying your cuisine with creative substitutions (try hearts of palm
instead of artichokes, jicama instead of apple, etc).
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