There can be no doubt that the vegetables that we eat have lots of good stuff to offer our bodies, but how you purchase, store and prepare those vegetables can have a big effect on their value to your health. Here are some important tips that you need to know when cooking your favourite greens.
The shorter amount of time that it takes for the vegetables to get to your plate, the more nutrients they’ll retain and as such will be better for you. You can support your local agriculture in your community or get your hands dirty by planting some of your own herbs and vegetables. These will have the highest value to you in terms of nutrients.
Once you get those fresh vegetables get to your home you can minimise the loss of nutrients by eating them right away or storing in the fridge or freezer. Cold temperatures will limit the degradation of vitamins, so use the vegetable drawer in your fridge and store them in an airtight bag or container. Avoid trimming and chopping before you store them too; this will only serve to limit surface area and help lock in more of the vitamins.
Cooking vegetables can further reduces the levels of the various water-soluble vitamins, including folate, thiamine, B6 and vitamin C, especially in those foods that are left to sit out heated for more than a couple of hours. Vitamin A, riboflavin and niacin tend to hang in there a bit better, while fibre and minerals will be unaffected.
Overcooked veggies are better than no veggies at all, but quick cooking will help keep nutrients the best you can.
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