Do vegetables lose their nutritional values after boiling? To get the maximum nutritional benefits of vegetables, what are the best ways to cook vegetables?
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Do vegetables lose their nutritional values after boiling? To get the maximum nutritional benefits of vegetables, what are the best ways to cook vegetables?
When vegetables are boiled, they’re likely to be over boiled thus taking away all nutrients therein. So, I always steam rather than boil, it preserves the taste and colour better and doesn’t waterlog the veggies but these days I microwave most vegetables. A good rinse, a little water in the microwaveable dish and they are done in around 3 minutes with most of the vitamins and minerals intact because they haven’t been cooked away.
Boiling vegetables can degrade the nutritional value both in minerals and vitamins. The things that affect it is cooking time and whether it is in water or not. Additionally, some vitamins are more “fragile” than others, such as vitamin C, folate, and potassium, and are more easily lost. As a general rule, when boiling try to include as much of the cooking water in your final meal or keep it as vegetable broth. Additionally, minerals are best preserved with dry cooking, while vitamins with boiling, duo to the shorter cooking time.