The Best Way To Cook Vegetables To Retain The Most Nutrients
Monday, February 09, 2015
In a few cases, heating actually increases the availability of certain nutrients, such as the antioxidants in carrots, spinach, and tomatoes. But in general, heat and water can strip produce of valuable substances such as Vitamin A, Vitamin C, the B Vitamins, and some phytochemicals, or potentially disease-fighting compounds.
That's why it's best to avoid boiling, which leaches nutrients into water that is then discarded. Stewing also draws beneficial substances into the cooking liquid, but they remain part of the stew. Baking, roasting, grilling, and frying typically don't use water but often do use oils, which add fat and calories. And the foods are exposed to higher temperatures for a longer time.
For the healthiest results, use a microwave, steamer, or pressure cooker, which all preserve nutrients about equally well.