Vegetables are a rich source of an enormous number of nutrients. Eating a wide variety of vegetables can be beneficial for you to get most of the essential nutrients that are necessary for your body. Additionally, these are high in fiber that can aid to maintain your gut health. They are low in calories and mostly free of fat and cholesterol. Hence, they create a great option to add to your healthy meal prep plans.
However, when cooking vegetables, a huge portion of nutrients can be lost, thereby diminishing their benefits. Hence, it is important for you to cook vegetables in the right way so as to retain the nutrients in them. Therefore, we list some tips that can be beneficial for you to cook vegetables without losing nutrients.
Limit The Water
Cooking vegetables in water can result in the loss of significant amounts of nutrients. You might have noticed the green hue the water takes on when you boil broccoli. It shows that the nutrients like vitamin B and vitamin C have leached into the water that you will pour down the drain after cooking. Hence, you will be losing high amounts of nutrients through this.
Therefore, it is better to reduce the amount of water you use when cooking vegetables. Also, make sure not to cook them for a long time, as certain volatile nutrients can be lost.
You may also consider microwaving and steaming, as both of these techniques involve the use of little water. These methods allow you to retain most of the nutrients present in your vegetables. So steam your potatoes instead of boiling before mashing them.
Use Healthy Fats
Eating plain cooked vegetables may sound like the healthiest options to increase nutrient consumption. However, adding a little fat can be greatly beneficial for increasing the absorption of certain nutrients. For example, nutrients like vitamin D, vitamin K, and beta carotene are fat-soluble. Hence, they will need the presence of fat for passing into your bloodstream from your intestine. So add some healthy fats to your plant-based recipes for increasing the absorption of nutrients in them.
There is a large number of vegetables that are high in iron including kale, broccoli, spinach, etc. However, the form of iron present in plant-based foods will be difficult for your body to absorb. But vitamin C, which is abundantly present in citrus fruits, can be useful for increasing the absorption of this mineral. So pour some lemon or orange juice over your recipes so that your body can easily absorb iron.
Consider these tips when cooking vegetables so that it will be possible for you to retain most of the nutrients in them.