Yikes, the year is almost over and my inbox still holds some unanswered questions from readers.

Dave P. from Tucson writes: “I’ve read that in order to derive the full nutritional value from mushrooms, they should be nuked in the microwave for two to three minutes. Is this true, and are there other vegetables that should be cooked in any way?”

You may be referring to a 2022 study published in the journal Foods that compared different cooking methods on the retention of healthful substances in mushrooms. These researchers reported that microwaving (for 3 minutes) was the best method to retain their strong antioxidant activity. Mushrooms’ flavor, however, was best enhanced with pressure cooking and stir frying.

Steaming or microwave cooking are generally the top methods recommended to preserve nutrients in vegetables. I personally like to roast veggies in the oven. Lo and behold, roasting actually helps make nutrients in these foods more digestible, according to a 2021 review in Food Chemistry. And I would argue that nothing compares to the yummy flavor imparted to vegetables cooked this way.

Karen W. asks, “Is there any evidence that drinking seltzer water is bad for people with osteoporosis?” Not according to the Bone Health and Osteoporosis Foundation (formerly National Osteoporosis Foundation). These experts say there is no connection between carbonated water and bone loss. (Seltzer is plain water that has been carbonated by the addition of carbon dioxide.) In fact, certain carbonated mineral waters have been shown to improve bone health, according to these experts.

Bill W. inquires, “Is drinking many of our fruits, vegetables, nuts and seeds in a smoothy as healthy and nutritious as eating them?

It can be, as long as your smoothie contains the same ingredients as the whole foods. That means don’t get rid of the pulp where valuable fiber resides. And skip extra ingredients such as sugar.

Richard D. from Missouri writes, “I want to start drinking green tea and possibly a black tea. Are there one or two brands of green tea and one brand of black tea that you would suggest, that would be easy for me to prepare?”

Either type, black or green, are good choices as they both come from the same plant. Some studies have found that brewing loose tea leaves in a diffuser releases more healthful antioxidant compounds than bagged teas, however.

Most brands of tea are easy to prepare if you follow some general guidelines: Use fresh hot water (black teas can withstand higher temps than more delicate green teas). Pour it over the tea bag or tea diffuser (if you use loose leaves). Steep for 3 to 5 minutes. And never squeeze a tea bag after steeping, say experts. It releases tannins and other bitter compounds into your tea.

©2024 MediaNews Group, Inc. Distributed by Tribune Content Agency, LLC.