Is it better to boil or steam vegetables? Which method provides the most nutrients?

News Topical, Digital Desk : Imagine you've picked out the freshest and most colorful vegetables from the market. You intend to eat them and become healthier, but did you know that one small mistake in the kitchen could ruin all your plans?

Yes, we're talking about cooking vegetables. Like potatoes, we often boil carrots, beans, or broccoli in water until they're soft, but have you ever wondered where the essential vitamins and minerals your body needs go with that boiling water? Today, we'll learn the scientific secret behind why steaming vegetables is so much better than boiling them.

boil

Boiling involves immersing vegetables directly in hot water. While this method is very easy and quick, it results in significant loss of nutrients.

Vitamins are lost: Vegetables contain many essential vitamins, such as vitamin C and B-complex. These vitamins are water-soluble. When you boil vegetables in water, these vitamins dissolve in the water, and when you throw away that water, a significant portion of the nutrients is lost.

Loss of texture: Over-boiling vegetables often makes them soft and sticky, and their natural color and flavor also fade.

steaming

In steaming, vegetables are placed over boiling water, not in direct contact with the water.

Preserves Nutrients: This method preserves nutrients the most. Research shows that steaming can retain up to 90% of a vegetable's nutrients. Because it doesn't involve soaking, water-soluble vitamins (vitamins C and B) are not destroyed and remain within the vegetable.

Taste and colour retained: Steamed vegetables retain their natural crispness, bright colour and fresh taste, making the food even more delicious.

Light on the stomach: In this method, the use of oil is almost negligible, which makes the food easy to digest and light, which is best for those who want to lose weight and heart patients.

Which has the most nutrition?

If your main goal is to maximize the nutrients from vegetables, steaming is the best method. It cooks vegetables slowly, preserving their nutrition, color, and flavor. So, the next time you cook vegetables, instead of boiling them in water, try steaming them using a steamer or a mesh container.

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