Let's learn the right way to cook vegetables

Overcooking vegetables can cause these harms.

Many people cook vegetables for too long to make their food tastier, but did you know that this reduces the minerals and vitamins present in the vegetables? Let's learn the right way to cook vegetables...

Things You Will Need

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Method

Learn the right way to cook vegetables.

1. Steaming (5-7 minutes) - The most nutritious method. Color, flavor, and nutrition are almost completely preserved.

2. Lightly sautéing (3-5 minutes) - Less oil, more crunch. Vitamins are preserved by 80-90%.

3. Pressure cooker (1-2 whistles) - Suitable for tough vegetables. Too many whistles reduce nutrition.

4. Boiling (2-4 minutes) - Use less water and don't discard the boiling water. Add this to soups/gravies.

Nutrition increases with cooking.

1. Tomatoes - Cooking increases lycopene. Beneficial for the heart and skin.

2. Beta-carotene in carrots is more active when cooked lightly.

3. Spinach - Iron absorption increases when cooked.

Keep these things in mind:

• Don't chop vegetables too finely, add less water, and cook with the lid on.
• It's better to add salt later, as adding salt early causes the vegetables to release water and reduces nutrients.
• Reheating food repeatedly destroys vitamins to a large extent.