Tag Archive for: cooking

Cooking and Heating Turmeric Enhances Nutrients

Cooking and Heating Turmeric Enhances Nutrients

Cooking and Heating Turmeric Enhances Nutrients

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Cooking and Heating Turmeric Enhances Nutrients

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Will cooking turmeric destroy its health benefits, or is this a myth? Find out! Turmeric is an incredible natural remedy for inflammation and many other things. But, I have people comment that you shouldn’t heat turmeric because heat will destroy the phytonutrients. This, however, is a complete myth.

0:00 Introduction: The turmeric myth
0:18 Will heat destroy phytonutrients in turmeric?
2:25 3 powerful phytonutrients in turmeric
3:28 Share your success story!

You would think that heat would destroy all compounds. But, in the case of certain herbal remedies, heat actually seems to enhance certain phytonutrients.

In an interesting study, they tested roasting, boiling, and cooking turmeric at temperatures of 180 degrees Celcius or 356 degrees Fahrenheit for 70 minutes. They measured the total antioxidant capacity.

They found three very powerful antioxidants not only survived but were enhanced with this heat. This is called thermal degradation. It enhances the concentration and increases the solubility of certain phytonutrients.

3 powerful phytonutrients in turmeric:
1. Ferculic acid
• It’s an antioxidant
• It helps protect the skin
• It helps counter sun damage

2. 4 vinyl guaiacol:
• It enhances Nrf2 (decreases cellular stress and increases antioxidant defense mechanism)

3. Vanillin
• It’s an antioxidant
• It’s an anti-inflammatory
• It’s antimicrobial




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Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.


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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

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Thanks for watching! Don’t be afraid to heat turmeric. There will still be positive benefits.

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Does Cooking Vegetables Destroy Nutrients? How to Cook Veggies Properly

Does Cooking Vegetables Destroy Nutrients? How to Cook Veggies Properly

Does Cooking Vegetables Destroy Nutrients? How to Cook Veggies Properly

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Does Cooking Vegetables Destroy Nutrients? How to Cook Veggies Properly

Vegetables are packed full of health-promoting nutrients, including vitamins, minerals, and phytochemicals.

The nutrient content can vary not only on the kind of vegetable, but also the way in which it was grown and the way that we cook it.

Of these, we have the most control over how we eat it – raw, lightly cooked through a variety of methods, or heavily cooked.

Cooking can alter the chemical composition of foods. This can lead to certain nutrients becoming more bioavailable and others breaking down or leaching from the vegetable into the cooking water.

Certain vitamins are water soluble, so these vitamins can leach from veggies when cooked in water, such as boiling.

On the other hand, some studies have found cooking to increase the antioxidant activity by freeing the antioxidant compounds.

Yet other studies have found a decrease in vitamin C from cooking, which is an antioxidant.

Here are a few examples of the conflicting evidence:

Case Study – Summary – This study found that, for red peppers and antioxidant activity, dry-heat cooking methods such as roasting and stir-frying retained more antioxidants, and the shorter the cooking time the better.

2012 study published in Preventative Nutrition and Food Science

A study was done on red peppers to determine the antioxidant activity of red peppers following boiling, steaming, stir-frying and roasting for 5, 10 and 15 minutes.

Multiple different healthful compounds were measured, including ascorbic acid content, total carotenoid content, polyphenol content, and radical scavenging activities.

It was found that all types of cooking reduced these measures of antioxidant activity, with boiling reducing them the furthest and stir-frying the least. With every cooking method, the more time that passed the more antioxidants that were lost.

However, other studies have found that the thermal processing of tomatoes leads to an increase of total antioxidant activity and bioaccessible lycopene. A similar finding exists for beta carotene in carrots.

A 2008 study on cooking method (boiling, steaming, or frying) and phytochemical and antioxidant capacity of carrots, broccoli, and courgettes found that boiling and steaming were better than frying at maintaining phytochemical and antioxidant levels.

One study on broccoli found that steaming was more beneficial to maintaining nutrients when compared to microwaving, boiling, or stir-frying.

Conclusion? The best cooking method depends on what nutrient you are hoping to get the most from, and what vegetable you are cooking.

When examined, extended cooking time tends to lead to loss of benefits – so it is likely best to keep cooking time to a shorter duration.

Many compounds become more bioavailable with cooking, so while it is good to add some raw veggies in here and there, overall a short cooking time is preferred.

Overall, steaming is better than boiling as this leads to less loss of water soluble nutrients from the food.

Steam veggies for a short period of time, eat some raw, and make some soups – variety is the best way to get the most from veggies.

Contrary to popular belief – Microwaving does not reduce nutrient value

High Vitamin C, High Vitamin B, Polyphenols and Water soluble are unstable when cooking, so stir fry more than boil/steam, broccoli,

Dry Cooking retains more nutrients for fat soluble vitamins like A, E, D – Spinach, carrots, beets, sweet potatoes, peppers

Contrary to popular belief, microwaving doesn’t kill nutrients in vegetables. In fact, it may outrank steaming when it comes to retaining antioxidants.
A 2009 report in the Journal of Food Science found that compared with boiling, pressure cooking and baking, microwave cooking helped maintain the highest levels of antioxidants in beans, beets, artichoke, asparagus, garlic, onion and spinach. Microwave cooking increased antioxidant activity in eggplant, corn, peppers and Swiss chard. On the other hand, boiling and pressure cooking led to the greatest antioxidant losses.


1. Effects of different cooking methods on the antioxidant properties of red pepper

2. Thermal processing enhances the nutritional value of tomatoes by increasing total antioxidant activity

3. Effects of different cooking methods on nutritional physicochemical characteristics of selected vegetables.

4. Effects of different cooking methods on health-promoting compounds of broccoli

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