- Select fresh vegetables just before cooking, wash them thoroughly in clean water, and then cut them. Do not wash or soak the vegetables again after cutting.
- Use a clean and sharp knife or chopper to cut the vegetables into as large and uniform pieces as possible. Uneven or very small pieces lead to greater nutrient loss.
- Whenever possible, cut the vegetables with their skins on, as most of the vitamins are found just beneath the skin. Instead of peeling thick layers with a knife, scraping or peeling thinly is preferable to retain fiber.
- Cook the vegetables immediately after cutting. If cooking is delayed, keep them covered in a cool place.
- Use pots with small openings when cooking vegetables. In wide-mouthed pots, more oxygen from the air comes in contact with the vegetables, leading to greater vitamin loss.
- Use only the necessary amount of water for boiling. First, bring the water to a boil and then add the vegetables to minimize oxidation and nutrient loss.
- Never discard the water used for boiling vegetables. It can be used in lentils, soups, or dried up along with the greens.
- Cook vegetables at high heat for a short period. Do not overcook them to the point of becoming mushy, as this destroys more nutrients.
- Avoid using alkaline substances like baking soda to retain the natural color of vegetables or speed up the cooking of meat and lentils. These substances destroy vitamin C and B.
- Some vegetables, such as coriander leaves, mint leaves, lettuce, carrots, radishes, and cucumbers, are best eaten raw, as cooking reduces their nutritional value.
- Adding a little vinegar or lemon juice during cooking helps preserve vitamins B and C.
- Avoid cooking in iron or copper pots; instead, use clay or aluminum pots. Iron and copper can degrade vitamin C upon contact.
- Rules to Prevent Nutrient Loss in Vegetables:
- Do not leave vegetables and fruits exposed to open air for too long, as this can destroy their nutrients. It is best to consume them as fresh as possible.
- Wash vegetables before cutting, and clean them thoroughly with fresh water. Washing or soaking them after cutting can lead to vitamin loss.
- Try to cut vegetables with their skin on, as most vitamins and fiber are found just beneath the skin. Instead of peeling thick layers, scraping or peeling thinly is a better option.
- Cut vegetables into large and uniform pieces, as uneven or very small pieces lead to greater nutrient loss.
- Cook cut vegetables immediately, and if there is a delay, keep them covered in a cool place.
- Use minimal water for cooking, and when boiling, first bring the water to a boil before adding the vegetables to minimize nutrient loss.
- Do not discard the water used for boiling vegetables, as it can be used in lentils, soups, or absorbed back into the dish.
- Cook vegetables at a low temperature for a short time—overcooking at high temperatures destroys nutrients.
- Avoid using alkaline substances (such as baking soda), as they destroy vitamins B and C.
- Some vegetables are better eaten raw, such as coriander leaves, mint leaves, carrots, radishes, and cucumbers, as cooking reduces their nutritional value.
- Use vinegar or lemon juice while cooking, as it helps retain vitamins B and C.
- Avoid cooking in iron or copper pots; instead, use clay or aluminum pots, as iron and copper can destroy vitamin C upon contact.
- Preserve Nutrients for a Healthy Life—Eat Fresh Fruits and Vegetables! 🍏🥦
Fahmida Hashem: Senior Nutritionist, Labaid & Fitback
