Microwaved broccoli preserves higher levels of Vitamin C. Your oven isn’t robbing nutrients from your food

When using a microwave, covering the food with a microwave-safe lid or wrap helps to trap moisture and steam. This steaming effect helps to better retain nutrients within the food, says Dr Rashi Tantia, HOD, Dietetics and Nutrition, Metro Hospital, Faridabad, as she debunks many more myths

Microwave ovens are designed with safety features to contain the radiation within. (Source: Unsplash)

Microwave ovens have become an essential kitchen appliance for their convenience and time-saving capabilities. However, there is a common myth that microwaving food is detrimental to our health as it kills nutrients. Let’s sift through some facts.

Numerous scientific studies have debunked the myth that microwaving food leads to significant nutrient loss. One study published in the Journal of Food Science found that microwaving broccoli actually preserved higher levels of vitamin C compared to boiling or steaming. Another study in the Journal of Agricultural and Food Chemistry concluded that microwaving garlic retained more antioxidant activity than other cooking methods. These findings emphasise the effectiveness of microwaving in preserving nutrients in certain foods.

Understanding the Basics

Microwave ovens work by using electromagnetic radiation to heat and cook food. This radiation is different from the harmful types associated with nuclear energy or cancer risks. Microwave radiation is contained within the oven by shields and screens, ensuring it remains safely contained. It is worth noting that if the microwave’s door is broken or doesn’t close properly, it should be replaced to maintain safety standards. It doesn’t produce x-rays or gamma rays, so it cannot cause cancer.

Microwaving and Nutrient Retention

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Contrary to myth, there is no scientific evidence to support the claim that microwaving food reduces nutrient levels. The nutrient content of food is affected by various factors, including temperature, cooking time and cooking method. In comparison to other cooking methods, microwave cooking tends to have shorter preparation times and lower temperatures. These factors contribute to lesser nutrient loss due to reduced heat exposure.

Your food is not radioactive

Some people believe that microwaves make food radioactive. I have had many patients ask me if the chemicals from heated dishes leach into the food we heat. Again let me repeat, microwaves are not radioactive, they are electromagnetic. The microwaves penetrate your food and cause the water molecules and other electrically asymmetrical molecules to oscillate, thereby helping you warm or cook the food faster. Obviously, the onus is on you to make sure you cook your food in microwave-safe containers that do not contain lead, BPA or phthalates, according to the Harvard Medical School.

Optimising Nutrient Preservation

To retain the maximum amount of nutrients while microwaving food, there are a few simple guidelines to follow:

1. Cover your food: When using a microwave, covering the food with a microwave-safe lid or wrap helps to trap moisture and steam. This steaming effect helps to retain nutrients within the food.

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2. Use minimal liquid: Adding a small amount of liquid, such as water or broth, to your microwave-safe container can help create a steamy environment and prevent excessive nutrient loss. However, it is crucial not to add too much liquid, as this may dilute the flavour and affect the overall texture of the food.

3. Avoid overcooking: Overcooking food in the microwave can lead to nutrient loss. It is important to follow recommended cooking times and avoid prolonged exposure to high heat. Checking the food regularly and stopping the cooking process when it is done will help preserve its nutritional value.

Remember, microwave ovens are designed with safety features to contain the radiation within. If you notice any issues with the microwave’s door, it is advisable to replace it to ensure the continued safety of its use. So, the next time you reach for the microwave, rest assured that you are not sacrificing the nutritional quality of your food.