Microwave and vitamins question

[William Gaatjes]

At work i mentioned that i always steam my broccoli in the microwave.

I do this by slicing up the broccoli in pieces, i wash them and then i add them in a bowl. I add a spoon of water and then cover the bowl filled with broccoli with plastic microwave foil. I make sure the plastic does not touch the broccoli.
I put the bowl in the microwave and i let it steam up for about 4 to 5 minutes. just enough to get it properly steamed but not that it is all cooked to snot.

Here comes the point, my colleague says that when you microwave vegetables, it looses all it vitamins. But i do not believe that. What i do know is that vitamin c seems to be volatile when it comes to heat. But that is not a microwave issue, that will also happen when you cook the vegetables in a pan on the stove. I think it is nonsense that microwave heated vegetables are less healthy than vegetables cooked in a pan on the stove.

Has anybody some good information on this.
To be honest, i am not going to change my methods. I am just interested.

 

[allisolm]

"If you use your microwave with a small amount of water to essentially steam food from the inside, you'll retain more vitamins and minerals than with almost any other cooking method."

http://www.cnn.com/2014/01/21/health/upwave-microwaving-food/

"Using the microwave with a small amount of water essentially steams food from the inside out. That keeps more vitamins and minerals than almost any other cooking method."

http://www.health.harvard.edu/staying-healthy/microwave-cooking-and-nutrition

Tell your colleague he's wrong - in the nicest way, of course.

 

[dullard]

Allisolm is correct. The amount of time the vegetables are exposed to high heat is reduced and there is less leaching of the vitamins by the prep water (such as if boiling). Microwaving is one of the best ways to maximize vitamins.

 

[gorcorps]

"If you use your microwave with a small amount of water to essentially steam food from the inside, you'll retain more vitamins and minerals than with almost any other cooking method."

http://www.cnn.com/2014/01/21/health/upwave-microwaving-food/

"Using the microwave with a small amount of water essentially steams food from the inside out. That keeps more vitamins and minerals than almost any other cooking method."

http://www.health.harvard.edu/staying-healthy/microwave-cooking-and-nutrition

I don't disagree with their conclusion, but the explanation makes no sense. How would adding a little water steam food from the inside out? The water is on the outside for one, and I believe microwaves cooking ANYTHING from the inside out was also proven to be wrong. If I'm microwaving anything the center is the last thing to get warm, and microwaves certainly don't selectively skip all of the moisture on the outside of food to only affect the inside.

 

[Carson Dyle]

I've read that NOT cooking vegetables in water, and by cooking them quickly helps retain the most vitamins. Microwaving vegetables is just about the ideal. Not steaming them.

I doubt very much that you're actually steaming them by adding a little water. It may help keep the surface from drying out, but it's not necessary. Next time, just try loosely covering the bowl or container with a lid or a piece of plastic wrap and see if it makes any difference.

 

[William Gaatjes]

Well, i will read the articles. Thanks guys.

 

[MongGrel]

I have a Tupperware microwave steamer I've have had a long time, it has seen a lot of use.

Has the removable inside and just use a small amount of water in the bottom.

It's not a pic of mine, but is the same thing basically.

 

[William Gaatjes]

It seems i did it alright already. The best i can get while using my microwave to heat my veggies.

 

[William Gaatjes]

It seems that the foil i use is translated to cling film(plastic wrap) and not plastic microwave foil. My mistake.
May not be always as healthy cause it can be based on pvc.
But then again, my vegetables never touch the plastic wrap since i use a large enough ceramic bowl.

https://en.wikipedia.org/wiki/Plastic_wrap
It seems i have to check if i use polyethylene plastic wrap, since that seems to be safer.

 

[preslove]

Yeah, op, vegetables are probs the best thing to cook with a microwave.

I have a Tupperware microwave steamer I've have had a long time, it has seen a lot of use.

Has the removable inside and just use a small amount of water in the bottom.

It's not a pic of mine, but is the same thing basically.

oooh, I want that.

 

[Imp]

My guess is that people think microwaves literally nuke stuff it's cooking, and radiation kills things, so microwave nukes the vitamins...

I remember hearing a Hollywood celebrity repeat that line. Lost a lot of respect for her.