There are many different studies out there about the effects of the way you cook your vegetables. Some say different nutrients can be damaged if they are cooked I certain ways. But the truth of the matter is, at the end of the day, you have to eat them. So, finding ways that you enjoy is the most important
As in, sometimes the best way to cook your vegetables may be to not cook them at all. This seems intuitive, right? Because if nutrients are destroyed when we cook the vegetables we could just eat them the way nature cave them to us.
But, not only would that not be any fun, (have you ever had twice baked butternut squash), some nutrients become more available for our bodies to absorb after cooked. Antioxidants become less available in cooked broccoli, but more available in cooked tomatoes.
So, eat your veggies raw when you’re looking for a refreshing salad, crispy carrots and celery to dip in hummus, you’re making a delicious smoothie, or you’re looking for some more intense fiber. Keeping a balanced diet is key, so just make sure you eat your veggies!
Steaming your veggies has been a popular way to cook your vegetables for the heath concerned, because it is a gentle cooking method that reduces the loss of nutrients. Even Vitamin C, one of the most fragile nutrients, can withstand light steaming.
But, steaming does not involve any fat, which means any fat-soluble nutrients won’t be as easily absorbed. Try tossing your steamed veggies in a light olive oil drizzle to improve this.
This is one of the popular ways to create and easy dinner, and the lower temperatures can be great for keeping nutrients intact. But, the water used in slow cooking can draw the nutrients out of the vegetables, so if you are not consuming the broth as well, you don’t get the nutrients. Make sure when using this method, you also don’t overcook the vegetables, only keeping them in for an hour or two to ensure the greatest nutrient retention.
Roasting or Baking
Roasting vegetables is believed to be a great way to preserve vitamin B, and because of the little to no water, it keeps most of the nutrients intact. But, it is known to increase Advanced Glycation End-Products, which are associated with oxidative stress and accelerating aging (the opposite of antioxidants). But, the level in which they are present in these foods is much less than your own body would produce, and the effects of this are not measured.
At the end of the day, it is always important to eat more vegetables. As long as you are getting them in your diet, there will be benefits. If you are a picky eater, or regularly cook for one, make sure their food is well rounded and you feel good.
What is your favorite way to eat vegetables? Let us know in the comments below! And tag us on social media with #revooluution for a chance to be featured!