The vegetable nutrition can be easily lost during the cooking process. As a major part of good nutrition and health, vitamins provide energy and keep you strong. To help keep the most vitamin content in your vegetables when you are cooking them, follow these steps:
Buy Fresh Vegetables
The fresher your vegetables are, the more vitamin content they have. Pass on wilted or bruised vegetables and try to go to the grocery store mid-week (to have the freshest vegetables available). Always remember to store vegetables in the refrigerator to retain vitamin content longer.
Go Easy on Cutting
When you are preparing your vegetables for cooking, go easy on the cutting as it reduces the vitamin content.
Eat Vegetables Raw When Possible
The best way to keep the most nutrients in your vegetables is to eat them raw. Anything that can be eaten raw should be eaten that way for the most value.
Do Not Use Copper
Do not use copper to prepare vegetables, as it destroys the vitamin content.
Use the Microwave or Steam Your Vegetables
Using the microwave can cut down on vitamin loss. The amount of vitamin loss depends on how long you cook the vegetables and how high the heat is. If you are cooking frozen vegetables, do not let them thaw before cooking. If it is necessary to thaw the vegetables for your recipe, be sure to retain the water thawed for use in preparation. Steaming is another good option for maintaining nutrition. Place a steaming basket in a pot over a couple inches of water and cover the pot. Turn the heat to medium high and cook the vegetables until done. Times will vary depending on the vegetable.
Add your favorite seasoning or spice to your vegetables to enhance the flavor and nutritional content.
