Food preparation tips to help retain antioxidants
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1. Antioxidants in food are easily lost during cooking
Antioxidants (such as vitamin C, E, beta-carotene, polyphenols, anthocyanins, etc.) are natural compounds in foods that can neutralize free radicals, slow down aging, and reduce the risk of chronic diseases.
According to Dr. Tran Thi Bich Nga, Nutrition Specialist, many antioxidants are very sensitive to heat and cooking processes. High temperatures, prolonged cooking times, and using too much water are the primary causes of degrading sensitive antioxidants. Specifically:
Vitamin C: Highly sensitive to high temperatures and highly water-soluble. Boiling foods rich in vitamin C (such as broccoli and bell peppers) can cause a significant loss of this vitamin into the cooking water.
Flavonoids and polyphenols: Often concentrated in the outer peel and easily degraded under prolonged high cooking temperatures.
Chlorophyll:Prone to color changes and reduced biological activity when overcooked.
You should eat fruits and vegetables of various colors to take advantage of antioxidants. AI illustration
2. Food preparation tips to preserve antioxidants
Eat fruits and vegetables of diverse colors: The natural colors of vegetables reflect their characteristic pigments, vitamins, and antioxidant compounds.
For example: Orange (carrots, pumpkin...) is rich in beta-carotene (a precursor to vitamin A), which promotes good eyesight and protects skin cells from aging.
Red (tomatoes, watermelon...) is very rich in lycopene, a potent antioxidant that supports cardiovascular and blood vessel health.
Purple (eggplant, blueberries, purple cabbage...) is dense in anthocyanins, antioxidants that protect nerve cells and the cardiovascular system.
Therefore, one should eat a wide variety of colorful vegetables to maximize the intake of different vitamins and antioxidants from food.
Eat immediately after peeling/slicing: When food is peeled or chopped, the increased surface area exposed to oxygen causes antioxidants to oxidize directly on the surface. Fresh fruit should be eaten promptly after preparation.
Eat with the skin on (if safe): The peels of fruits such as apples, grapes, plums, and guavas contain much higher levels of polyphenols and fiber than the fruit flesh.
Light steaming or quick stir-frying:This method retains the highest levels of antioxidants due to using little water and having short heat exposure times.
Eat raw or make salads: Applies to vegetables and fruits containing sensitive vitamin C and polyphenols (bell peppers, culinary herbs, fruits).
Reusing broth/cooking water: If you boil vegetables, it is best to reuse the cooking water for soups or broths to take advantage of the dissolved antioxidants.
Limit deep frying or charring: Excessively high temperatures not only destroy antioxidants but also produce inflammatory compounds, accelerating the aging process.
Adding herbs and spices to dishes: Turmeric (containing curcumin), cinnamon, ginger, and scallions are spices packed with concentrated antioxidants. Adding a pinch of these spices to your daily meals can significantly boost your antioxidant intake.
Notes: Not all antioxidants are destroyed by heat. Some antioxidants, such as lycopene (in tomatoes) or beta-carotene (in carrots and pumpkins), actually increase in bioavailability when cooked or consumed with healthy fats. Therefore, sauté tomatoes with olive oil, or eat carrot salad with avocado to enhance nutrient absorption.