Nutrition Facts with Dr. Greger The Best Way to Cook Vegetables
Feb 12, 2026
A deep dive into how different cooking methods affect vegetable antioxidants. A large study compares six cooking techniques across 20 vegetables. Microwaving preserves antioxidants best while boiling causes the biggest losses. Which vegetables gain or lose antioxidants with heat gets covered. Practical hacks for forming sulforaphane in crucifers, like chopping then waiting or adding mustard, are highlighted.
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Boiling Leaches Antioxidants Most
- Boiling is the worst common cooking method for losing vegetable antioxidants because nutrients leach into the water.
- Averaged across 20 vegetables, boiling removed only about 14% of antioxidants, so losses are modest.
Vegetable Response Varies Widely
- Different vegetables respond differently to cooking; bell peppers lose up to 75% of antioxidant capacity.
- Artichokes, beets, and onions barely lose antioxidants even if boiled, so some veg are heat-stable.
Cooking Can Increase Some Antioxidants
- Some vegetables increase antioxidant activity with cooking; green beans often gain antioxidants when cooked.
- Carrots and celery reliably increase antioxidant value upon cooking, so soups can boost their nutrition.
