Vegetables provide vitamins, minerals and other substances to our body, but unknowingly, we destroy or reduce the nutritional value of vegetables. If peeling, cutting and cooking of vegetables is not done correctly, then their nutritional value can be reduced, sometimes even destroyed. By selecting the right method, more and more nutrition can be obtained from vegetables. A nutritious diet is necessary for good health. Foods have to go through a particular process before reaching the dining table. Do you know that the nutritional value of the food is reduced due to several mistakes? Specific attention should be paid while cooking, peeling and chopping vegetables so that we get maximum nutrition from the vegetables.
- Raw vegetables: Raw fruits and vegetables are more beneficial. Over boiling, cooking, frying or drying of vegetables reduces or destroys the nutritional content of them. Cooking vegetables has the most significant effect on vitamins C and B present in them. Therefore, eating them raw is more beneficial.
- Washing and soaking vegetables: Vegetables should be thoroughly washed before peeling and cutting (their peels should be removed at least). Vegetables can also be kept in water for some time, as this can reduce the effect of harmful pesticides on them.
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- Peel and boil the vegetables carefully: Particular attention should be paid while cutting and peeling of vegetables and fruits. For example, most of the vitamin C in a potato is just below its skin. If we remove the thick peel of potato, then vitamin C will be reduced considerably. Similarly, carrot peels contain adequate amounts of the vitamin B complex, riboflavin and thiamine. You can eat raw carrots by washing them thoroughly and removing the top fibres. Excessive boiling of vegetables reduces the amount of ascorbic acid and also destroys calcium.
- Steam cook: Steamed vegetables are rich in nutritional content. Cabbage, broccoli, peas, carrots, beans, etc. should be steam cooked with little water and heat.
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Useful kitchen tips
- If you want to make cheese out of milk, then do not throw away its water. One can use it while cooking vegetables.
- Brass, copper, and iron utensils enhance the nutritional value of most vegetables.
- Make vegetable in mustard oil, olive oil, sunflower oil or rice bran oil. A small amount of desi ghee can also be used.
- Do not soak vegetables in water for a long time before cooking, as the nutrients will dissolve in water and get destroyed.
- Cook vegetables in less water, the lower the amount of water, the fewer nutrients will be destroyed.
- Avoid heating the vegetables again and again, and always use fresh and seasonal vegetables only.
- Never chop and wash vegetables; this causes vitamin B and C to be destroyed.
- Wash green leafy vegetables before cutting, as the vitamins and minerals in them are water-soluble. Always cover and cook vegetable to keep the nutrients safe.
- How to cook? The first step is to avoid reusing the fried oil. Capsicum: There is a lot of vitamin C in capsicum. By cooking capsicum at 375 degrees, all the nutrients present in it are gone. So eat it lightly or only raw. Turnip: It is a very colourful vegetable, with a lot of nutrients and antioxidants. It is better to eat raw otherwise don't overcook it.
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