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Most Nutritious Way to Cook Vegetables

Deborah Kurzrock

Deborah Kurzrock, R.D.

Mills-Peninsula Medical Center

Question:

I would like to get the most nutrition from my greens. Would I get more if I cook all the greens on the day that I buy them and eat them at several meals? Or keep the greens in the fridge and pull out only the ones I will cook and eat at that one meal?

Answer:

Once picked, raw vegetables begin to lose nutrients. Store vegetables in the refrigerator and only purchase the amount you can use in a few days. Buy your produce as fresh as possible to make sure you are at least starting out with the highest possible level of vitamins. Try produce that is local and in season to obtain the most nutrients.

When cooking your vegetables be aware of the nutrients involved and the cooking methods used.

Cooking vegetables can make the cell walls less rigid, which makes it easier to absorb certain nutrients and digest food better.

For example, cooked carrots have more beta carotene, an antioxidant that can be converted to Vit A and improve bone, eye and reproductive health. And the amount of lycopene, a caroteniod that has been associated with reduced incidence of heart disease and cancer, increases when tomatoes are cooked.

Boiling and cooking vegetables in high temperatures or in water decreases their nutrient level. Water soluble vitamins like Vit C and B vitamins are often lost during these cooking methods. Minerals like potassium, phosphorus, calcium , magnesium, iron and zinc may be reduced by up to 60-70 percent.

Choosing cooking methods that reduce the time that vegetables are exposed to heat to reduce nutrient loss. Steam and microwave produce to help reduce cooking time.

Regardless of how you prepare vegetables, they are full of fiber, antioxidants, vitamins and minerals that can help maintain good health. There are benefits and disadvantages to cooking your vegetables, so prepare them the way you like, so that you are more likely to eat more of them!

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