Advice on how to preserve the vitamins in vegetables

One of the golden rules for a well-balanced and healthy diet is consuming an adequate amount of vegetables daily.
But, are we sure that we get the maximum in vitamins, metals and zinc from our vegetable intake or do we lose these substances through wrong cooking?
In order to avoid a nutritional loss, we have to pay attention to our cooking method and its timing.

Cooking Methods

When cooking vegetables, the method is very important.

• It preserves as much of the nutritional value as possible.
• It suits the taste of each vegetable
• It helps digestion.
• It is relative to vegetable usage in our meal.

Raw vegetables
Raw Vegetables must be cooked thoroughly and must be cut in large pieces. Better to be eaten once cut, since vitamins can be sensitive to light and air.

Boiled vegetables
The less we boil our vegetables the better, since they retain all the vitamins .
Therefore: Put the vegetables in boiling water
The temperature must be high
After a little while, reduce the temperature keeping the vegetables at a boiling state.
Once the vegetables are ready, strain them and pour cold water over them.
Beware: Tender vegetables must boil in smaller portions.
Vegetables are considered boiled when they are still crunchy. Overboiled vegetables not only lack taste but also lose precious nutrients.

Steamed vegetables
Steaming vegetables is the best method of cooking, since the vegetables don’t come in contact with water and vitamin loss is limited.
Beware: The vegetables must be removed when still crunchy.

Vegetables in sauce
This is probably the most common way of cooking whilst all of the nutritional values are kept at a great extent.
A shallow cooking pot with a cover is best, since it helps increase heat and thus reduce cooking time.

Grilled and fried veggies
This method of cooking can retain most of their nutritional substances as long as the cooking time is carefully observed.

Cooking time
Cooking time is closely related to nutritional preservation.
The table below presents the ideal cooking time for each vegetable and cooking method.