How to Cook Vegetables to Retain Nutrients
Yes, how you prepare vegetables and how long there are exposed to heat affect nutrient content of fruits and vegetables. The main nutrients “lost” during cooking include water soluble B vitamins and vitamin C. Many of these water-soluble vitamins are leached into water when cooked. You can preserve the nutrient losses by using the cooking liquid in soups or sauces. Steaming or microwaving vegetables are too cooking methods that preserve nutrients.
Also, chopping vegetables after cooking can preserve nutrients. A study found that carrots left whole when cooked retained 25% more of certain nutrients. This is likely due to the increased surface area exposed for nutrients to leach out of vegetables while they are in water. A taste test was also completed and the carrots that were cooked whole were preferred based on flavor. Cooking carrots whole preserves nutrients and natural sugars that impact flavor.
You will enhance flavor and nutritional content by cooking vegetables whole and chopping them afterwards.
All the best,
Lisa Nelson RD
Heart Healthy Tips
http://www.hearthealthwithlisa.com
Thank you Lisa for sharing.
In our country, we usually stir-fry vegetable with high flame and short time, people said that could keep vegetable in the best taste and retain nutrients.
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