How To Cook Vegetables To Get The Most Nutrients

Cooking spinach supplies more antioxidants to the body.

How to cook vegetables to get the most nutrients. Boiling vegetables causes water soluble vitamins like vitamin c b1 and folate to leach into the water magee said. As a result you will be eating more nutrients such as folate and protein with much less chewing. To steam vegetables fill the bottom of a steamer pot with 5cm 2 inches of water.

You will also absorb more calcium iron and magnesium from cooked spinach. No one cooking method will preserve 100 per cent of the nutrients and protective phytochemicals in vegetables. Wait for the water to come to a rapid boil before adding vegetables into the steamer basket and steam for a required amount of time.

Stir frying cooks vegetables with a small amount of oil over high heat for a minimal amount of time before being served. Finally it is easier to eat more spinach when you cook it. Researchers found steaming kept the highest level of nutrients.

This means a large proportion of the nutrients are retained.