How to Microwave the Right Way to Retain and even Increase your Foods Nutritional Value

We all love microwaves because they’re simple, fast, and just plain convenient. Using a microwave to cook or reheat food is a regular part of the lives of average people. But the reality is that even though everyone knows how to operate a microwave, not everyone knows how to use one the correct way.

It is been proven cooking food in the microwave is one of the best ways to retain your food’s vitamins and minerals, which is quite amazing seeing its also the easiest cooking method.

It’s believed the main reason behind this benefit is when cooking, the quick rise in temperatures easily breaks down vitamins like B12 or vitamin C in some foods. However, quicker cooking times preserve nutrients giving the microwave an advantage.

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Tips to using a Microwave the Best Way

Make sure you follow these 3 simple tips to make the best out of your microwaved food.

  1. Put a lid on it. Everyone knows microwaves don’t heat food evenly. When cooking your food on the microwave there is the risk of overheating (at least some parts) your food, which could also mean a complete loss of its nutritional value. To avoid this, the best microwaves under 100 on the market are designed to cover up your food by placing a lid over it or a microwave-safe plastic wrap; this way the moisture is kept inside providing safe and even heating . (Hint: Always use microwave-safe containers).
  2. Keep the microwave heating power on LOW. This of course will still allow your food to cook rapidly but preventing overheating and without it losing any of its nutrients.
  3. Use some water. When heating vegetables in the microwave, be sure to add a small amount of water, this way food is steamed, retaining most of it vitamins and minerals, even more so than by using the stove for example. (Hint: Using too much water can actually leach minerals and vitamins out of food so it´s best to not over do it.)

Preserve Nutrition Even When Heated in a Microwave

When Microwaving food you can even make some nutrients better for your body. Research shows even if some of the vitamins are lost; this will mostly depend on the time taken to heat food. At the same time, this can also liberate some other nutrients in the food, like antioxidants, allowing the body to best absorb them. It’s a win-lose situation for nutrients.

We’ve listed the vegetables below that can actually increase their antioxidant levels when microwaved: Carrots, Tomatoes, Spinach, Mushrooms and Red Pepper.

On the other side, there are some Foods like asparagus, broccoli, frozen fruit, garlic and even breast milk that are just best to avoid cooking on the microwave since they will mostly lose all their nutritional value.

Eating microwaved foods has its pros and cons, but at the end of the day we recommend to eat your food in a variety of ways when possible. This way you will be making sure your body won’t be missing out on any important nutrients.