Get the most of nutrients from the vegetables on your plate by cooking them the right wayWhile eating more vegetables is every doctor’s suggestion for a healthier life, a number of studies have revealed that it’s not the vegetables that we eat but how we cook them that influence the amount of nutrients that enter our bodies. SPINACHSpinach is rich in calcium and vitamin K. “Spinach contains oxalic acid which makes it difficult for the body to absorb some nutrients. When boiled, this acid is drained out, so it becomes healthier,” says dietician Preeti Puri. Spinach should be boiled for about one minute in a covered pot or a pressure cooker.BROCCOLIA study by the Journal of Food Science looked at the effects of boiling, steaming, microwaving and pressure-cooking on the nutrients in broccoli. Steaming and boiling caused a 22 per cent to 34 per cent loss of vitamin C in broccoli. Microwaved and pressure-cooked vegetables retained 90 per cent of their vitamin C. A research at the University of Warwick found that after 30 minutes of boiling, broccoli lost 77 per cent of its total glucosinolate (an anti cancer compound found in vegetables) content, cauliflower lost 75 per cent and cabbage lost 65 per cent. “Cruciferous vegetables (a group that includes broccoli and cabbage) lose almost 90 per cent of their cancer-fighting antioxidants after boiling, but not so much after steaming or stir-frying, says Sakshi Chawla, senior dietician, Fortis, Noida. POTATOESPotatoes lose the maximum number of nutrients when boiled. On being boiled, potatoes lose 16 per cent of their magnesium, iron and reducing sugars, 18 per cent of their potassium and 22 per cent of their chlorine. “For potatoes, cooking without water gives the greatest retention of vitamin C. Roasting, stir-frying or baking potatoes is always healthier,” says Chawla. Boiling wit ha very small amount of water and partly steaming leads to a little or no loss of nutrients. CARROTSA research done by the University of California showed that canned peas and carrots lose 85 to 95 per cent of their vitamin C after being cooked. Carrots retain much higher amounts of nutrients when cooked in a little water and not boiled in a large amount of water,” says nutritionist Shikha Sharma. Studies show that steamed carrots have a higher amount of antioxidant level as compared to raw carrots. Steaming carrots for five minutes or less will supply you with beta-carotene and vitamin A. GREEN BEANSThe best way to cook green beans is to steam them. They will stay anti-oxidant rich if steamed for up to five minutes. “Green beans contain vitamin B2 which is light sensitive so it’s advisable to cover the pot when steaming them,” says Sharma. Steaming green beans for too long will cause them to lose their flavour and a lot of nutrients. Nutritionists say that people suffer from a misconception that raw vegetables are always healthier. In a study by The American Journal of Preventive Medicine, 1,500 high school students were interviewed for four years to study their eating habits. The researchers found that the only factor that influenced fruit and vegetable consumption was taste. “Most young people wouldn’t consume raw vegetables because they don’t like the taste,” says Sharma. “While some nutrients may be lost in cooking vegetables in ghee, butter or oil, others will be consumed because people are likely to eat more if the vegetables taste better,” she says. Similarly, adding a cheese dressing to your salad will make the raw vegetables taste better.
