How to Cook Vegetables Without Losing Nutrients


Dieticians, doctors and the media seem to be constantly reminding us that we need to eat vegetables for their nutrients, antioxidants and disease-fighting powers. But often when we cook vegetables, we lose the very nutrients we are trying to add to our diets. Fortunately, there are ways to cook vegetables that will preserve most of their vitamins and minerals.

  • Buy the freshest produce possible. Vegetables start losing nutrients the moment they are harvested. Check out the local farmer's market for the freshest selection.

  • Store the vegetables properly. See the resources section for instruction on how to store different types of vegetables.

  • Cook the vegetables soon after buying them. The longer they sit in the refrigerator, the more nutrients they lose.

  • Wash the vegetables, but do not soak them. Water takes away nutrients.

  • Cook the vegetables with very little water. Stir-frying, microwaving and steaming are the best ways to preserve their natural goodness.

Tips & Warnings

  • Frozen vegetables have just as many nutrients as fresh vegetables do. Often they are frozen shortly after being picked, so they are packed with nutrients.
  • To steam vegetables without a steamer, place some inexpensive forks in the bottom of a pan. Place a little water in the pan, but not enough to come over the forks. Put the vegetables on top of the forks and steam.
  • Put the water that is left after steaming into a soup or sauce, to take advantage of all of the vitamins and minerals leached out during steaming.

Related Searches

Promoted By Zergnet



You May Also Like

  • What Is a Food Steamer?

    As so many people strive to live a healthier lifestyle and eat a healthier diet, many new diets call for steamed vegetables....

  • How to Cook Vegetables

    Crunchy and colorful, vegetables taste great raw or cooked. There's an endless variety of vegetables year round. They're full of vitamins like...

  • How to Cook Broccoli

    How to Cook Broccoli. Broccoli is a versatile vegetable that's available year-round. You can boil it, steam it, sauté or stir-fry it....

  • How to Extract Vitamins From Vegetables

    Unless you are a scientist with access to a lab, complex chemicals and equipment, the only way you will be able to...

Related Searches

Check It Out

13 Delicious Thanksgiving Sides That'll Make Turkey Insignificant

Is DIY in your DNA? Become part of our maker community.
Submit Your Work!