Retention of vitamin C, iron, and ß-carotene in vegetables prepared using different cooking methods

The true retention of vitamin C, iron, and β-carotene in five vegetables cooked by household microwave-steaming, stir-frying with oil, stir-frying with water, and boiling to equal degrees of overall acceptability were compared. Vegetables prepared by microwave-steaming and stir-frying with oil had significantly higher (means of 1.31 – to 1.83 fold) vitamin C retention values than those which were boiled. Iron retention was significantly higher (means of 1.17-to 1.34-fold) in four of five vegetables cooked by microwave-steaming rather than by boiling. β-carotene retention in four of five vegetables cooked by the different methods was similar. Overall, higher retention values were observed in vegetables cooked by microwave-steaming and stir-frying with oil.