Stewing These Stalks Delivers More Nutrition

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It's an herb, a perennial, and a popular pie filling -- and it's better for you when you bake or stew it. We're talking about rhubarb.

Turns out those colorful red stalks are rich in 40 different kinds of disease-fighting antioxidants. And their antioxidant capacity actually increases if you bake or stew this seasonal plant.

How Heat HelpsIn a recent study, baking fresh rhubarb for 20 minutes (at 356 degrees Fahrenheit) or slowly stewing the stuff for 30 minutes on low heat (176 degrees Fahrenheit) did more to increase its antioxidant capacity than blanching or quickly stewing did. That's good news for rhubarb lovers, because baking and stewing are common methods for prepping rhubarb. Even better, the polyphenol antioxidants in rhubarb are thought to inhibit a host of diseases, from diabetes to cancer to heart disease. (Slowly cook up a scrumptious rhubarb spread for toast and crackers with this recipe: Stewed Rhubarb with Orange.)

Damage UndoneIt's not entirely clear why these cooking methods make rhubarb even more nutritious. But the researchers note that although nutrients are both released and broken down during cooking, the nutrient breakdown likely happens less with slow cooking methods such as baking. And rhubarb's not the only treat that benefits from special prep. Here are some other foods that give you more if you treat them just right:

Carrots and broccoli: Raw or cooked? Steamed or sauteed? Here's how to prepare these two colorful veggies so they serve up the most cancer-fighting compounds.

Potatoes: Cubed or whole? Find out which form helps maintain the most nutrition in boiled potatoes.

Garlic: Mashed or minced? Cooked or raw? Here's the best way to prep your garlic so you preserve the heart-protective compounds.

Get more garlic-preparation tips by watching this video.