Microwaves & Nutrients: What Actually Changes?

Microwave ovens heat food by exciting water molecules. Like any heating method, microwaving can change nutrients—especially heat-sensitive vitamins (such as vitamin C) depending on time, temperature, and water used.

Key points

• Cooking method matters less than total heat exposure. Shorter cooking times can preserve nutrients.
• Water-soluble vitamins can leach into cooking water; use minimal water when possible.
• Protein and minerals are generally more stable than some vitamins.

Container safety

• Prefer glass or microwave-safe ceramic.
• Avoid heating fatty foods in non-microwave-safe plastics.
• Do not microwave plastic wrap in contact with food.

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