Whether you love vegetables or not, there's one thing you should know for sure: Vegetables are really good for your health. And you can make them even more nutritious if you prepare them in ways that maximize their benefits. Some Studies show the process of cooking actually breaks down tough outer layers and cellular structure of many vegetables, making it easier for your body to absorb their nutrients. For example, eating cooked spinach and carrots resulted in higher blood levels of the antioxidant beta carotene, which then converts to vitamin A," said registered dietitian Elaine Magee, author of "Food Synergy: Cooking vegetables also helps increase the amount of minerals, like calcium, magnesium and iron, available to the body.
Let's see some healthiest ways to cook veggies and boost nutrition
Steam, don't boil
it's best to keep cooking time, temperature and the amount of liquid to a minimum. temperature and the amount of liquid to a minimum. That's why steaming is one of the best ways to cook most vegetables. Boiling vegetables causes water soluble vitamins like vitamin C, B1 and folate to leach into the water, So unless you are going to drink the water along with your vegetables, such as when making soups and stews, these vitamins are typically poured down your kitchen sink.
When in doubt try microwave
Microwaving uses little to no water, and can heat the veggie quickly from within, preserving nutrients such as vitamin C that break down when heated.
Griddling; baking and roasting
Contrary to grilling, which normally involves some sort of charcoal, "griddling" uses a pan with distinctive raised edges and is normally done on the stove or in the oven. Oven roasted tomatoes are high in lycopene, an antioxident that may reduce risk for Alzheimer's and cancer. Vegetables griddled with a tiny bit of olive oil can develop intense flavor and be quite healthy. According to the The 2009 Spanish study, the use of oven is a good choice for green beans, asparagus, broccoli, celery, onions, Swiss chard and onions.
Limit the water
When you cook vegetables in water, you lose nutrients. To retain these vitamins, cook vegetables in as little water as possible for a minimal amount of time (unless you're planning to consume the water, as in a soup).
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