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Eating veggies is a great way to boost your health; in fact, it is quite key to a balanced diet. However, how you’re consuming your greens and veggies can factor in quite a bit into your diet. The reason most experts vouch for some portion of raw veggies or salad before starting a meal is because it flattens the blood glucose spikes.
However, you can’t swear by raw veggies alone as our systems can’t handle too much of raw vegetables. And how you cook and prep your veggies can affect how much nutrients they retain. For instance, cutting vegetables exposes their inner flesh to air, light, and heat, which can lead to oxidation and nutrient degradation. So you should cut vegetables just before cooking or eating to minimize exposure to air and light. Here are some great ways to prep veggies so they can hold onto their nutrients
Improper Storage
Storing vegetables improperly can lead to significant nutrient loss. Factors such as temperature, light, and humidity can affect the vitamin and mineral content of vegetables. Vegetables like leafy greens lose vitamins, such as vitamin C, when exposed to light. Storing vegetables at the wrong temperature can accelerate nutrient degradation. For example, tomatoes lose flavour and nutrients when stored in the refrigerator.
Store vegetables in a dark, cool place to preserve their nutritional value. Use breathable bags or containers to maintain proper humidity levels and keep the refrigerator at the appropriate temperature for different types of vegetables.
Overwashing
Washing vegetables excessively or improperly can strip away essential nutrients. Water-soluble vitamins, such as vitamin C and B vitamins, can be lost when vegetables are soaked or washed excessively. Scrubbing too hard can also damage the vegetable’s surface, causing further nutrient loss.
Rinse vegetables gently under running water instead of soaking them. Use a soft brush to remove dirt without damaging the surface. Wash vegetables just before cooking or eating to minimize nutrient loss.
Peeling
Peeling vegetables unnecessarily can remove vital nutrients. The skins of many vegetables contain a high concentration of vitamins, minerals, and fibre. Peeling vegetables like potatoes, carrots, and cucumbers can significantly reduce their nutritional value.
Whenever possible, consume vegetables with their skins on. Thoroughly wash and scrub vegetables to remove any dirt and pesticide residues instead of peeling them.
Overcooking
Cooking vegetables for too long or at high temperatures can destroy heat-sensitive nutrients. Nutrients like vitamin C, folate, and potassium are sensitive to heat. Overcooking vegetables can cause these nutrients to leach out into cooking water or break down.
Use cooking methods that preserve nutrients, such as steaming, microwaving, or sautéing. Cook vegetables until they are just tender but still crisp. Avoid boiling vegetables for long periods, as this can lead to significant nutrient loss.
Using Too Much Water
Cooking vegetables in excessive amounts of water can result in nutrient loss. Water-soluble vitamins and minerals can leach out into the cooking water when vegetables are boiled or blanched.
Use minimal water when cooking vegetables. Steaming or microwaving uses less water and helps retain more nutrients. If you do boil vegetables, use the cooking water in soups or sauces to recover some of the lost nutrients.
Delaying Consumption
Allowing too much time to pass between harvesting and consuming vegetables can lead to nutrient degradation. Nutrients in vegetables start to degrade as soon as they are harvested. The longer they sit, whether in the store or at home, the more nutrients they lose.
Purchase vegetables as fresh as possible and consume them soon after buying. Plan meals to incorporate fresh vegetables shortly after purchase. If you can’t use them immediately, proper storage is crucial to slowing nutrient loss.
