Health for Body Mind and Soul

Vegetables form the basis of the food chain, and are among the healthiest foods. Vegetables contain vitamins, minerals, fiber and phytochemicals which act at the cellular level, effectively preventing certain diseases (Pamplona-Roger, 2006). Vegetables have been repeatedly shown to lower the risks of many chronic diseases, including heart disease, type 2 diabetes, and some forms of cancer. If you opt for cooked vegetables, preparing them correctly can help to preserve nutrients, leading to maximum health benefits. Vitamins and minerals in vegetables can be severely depleted by the cooking process. Light and heat also contributes to loss of vitamins.

Methods of Cooking Vegetables

In order to minimize the loss of vitamins from vegetables during the cooking process it is best to utilize as little water as possible.  Vegetables should be placed in boiling water for a few minutes only, and removed from the water as soon as they are cooked – serve al dente. Leaving vegetables in water after they have been cooked contributes to further dissolving and loss of minerals.  Water used for cooking vegetables should be used for making soups, broths,  gravies, or added to other dishes because it is rich in minerals (Pamplona-Roger, 2006). Alternatively, steaming the vegetables with less water will help preserve their nutritional value.

Roasting vegetables enhances their flavor, but this process causes approximately 25% more loss of vitamins than when cooked in water or steamed.

Frying vegetables results in the greatest loss of nutrients. In addition, vegetables absorb fats during this process, which  increases the calories, and make the vegetables harder to digest.

Microwaving – microwaving vegetables cooks them fast, and without the addition of extra oils, leaving them healthy and naturally lower in fat.

Pureeing vegetables is a great way to eat vegetables in their natural state. During the process of chopping or pureeing vegetables the cell walls are broken down, causing loss of nutrients; for this reason these foods should be eaten as soon as they are prepared.

Eating raw vegetables prepared in salads is the best way to obtain the maximum nutritional properties.

Whichever preparation you prefer, it is important to cook vegetables quickly and with as little water as possible. Preparing vegetables in this manner will lead to higher nutrient retention and better overall transmission of nutrients from the vegetables into the body.