How to preserve the health benefits of vegetables during cooking – expert advice
Vegetables are an essential element of a healthy and nutritious diet, they contain many vitamins and minerals that are so necessary for the body, especially in the fall. But we often "kill" all the useful properties of vegetables by cooking them incorrectly.
Nutritionist Svitlana Fus shared on Facebook her useful tips on how to cook vegetables properly to make them truly healthy and tasty.
How to cook vegetables properly
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General recommendations for cooking vegetables:
- The cooking temperature should not exceed 100 degrees.
- The shorter the cooking time, the better.
- The best way to cook vegetables is steaming
- Put the vegetables in boiling water or in a preheated oven
- Cook in a non-oxidizing dish with the lid closed
- Follow the cooking regimen, do not overcook
- Cook whole, uncut
- Peel and chop immediately before eating or making salads and stews
- Do not chop too finely, using a grater is not advisable
The nutritionist noted that it is best to eat as many vegetables as possible in their raw form, as they are most useful, since even the slightest heat treatment loses vitamins and even some of the vitamins and minerals. First of all, vitamin C, folic acid and potassium.
Vegetable salad
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Fuss also said that cooking vegetables – stewing, frying or grilling – also has its advantages.
Many vitamins and minerals become more readily available to the body when heated (e.g. beta-carotene, calcium, iron, lycopene). The dietary fiber contained in vegetables is also easier to digest, which is important for babies and people with digestive problems.
Vegetables cooked in the oven
Source: pexels.com
Svetlana Fus
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