Vegetables are rich sources of nutrients and many other compounds that are necessary for the human body. However, there is a great possibility of losing a lot of nutrients present in them while cooking your plant-based meal. Hence, you may not be able to derive the benefits provided by this plant-based food. So there are a lot of factors you have to consider while cooking vegetables so that you will be able to keep the nutrients intact. The following are some useful tips.
Limit The Water
Cooking vegetables in water can result in the loss of nutrients. Therefore, it is better to limit the use of water when you cook plant-based meals. Vitamins like B and C will be easily lost when cooking vegetables in water. Hence, cook vegetables in minimum water for a short time. If you prefer to cook vegetables in water, then keep the water so that you will be able to consume it in the form of soup for getting the nutrients that are dissolved in the water.
Steaming is an effective way for you to cook vegetables without losing nutrients, as water does not come in direct contact with the vegetables. When compared to boiling, dry cooking methods such as roasting, stir-frying, and grilling can retain higher amounts of nutrients. Microwaving is another ideal way of cooking vegetables without losing the nutrients present in them. It can also help prevent the loss of antioxidants in the vegetables. Therefore, this can also be a great way for you to cook your plant-based meal.
Use A Little Fat
People believe that consuming plain steamed vegetables is healthy; however, you might be able to derive additional benefits when you eat vegetables with a little fat. Various nutrients like Vitamin K, Vitamin D and beta carotene are fat-soluble. Therefore, consuming them with some fat will be beneficial for facilitating their easy absorption. What’s more, it will make your veggies tastier when compared to typical steamed ones.
Vegetables like broccoli, spinach, and kale are rich in iron. However, it is present in a form that is difficult for our bodies to absorb, so a major portion of this compound will not be absorbed. However, vitamin C present in citrus fruits can react with iron and change its form so that it can be absorbed easily.
If you want to derive the maximum benefits out of your plant-based meals, then be sure to follow the above-discussed tips. This will help you cook vegetables without losing any nutrients.