To Prevent Vitamins From Disappearing, Process Vegetables In The Right Way

Illustration of processing vegetables in the right way (Pexels/Maarten van den Heuvel)

JAKARTA - Vegetables contain vitamins, some types are considered as superfoods or contain complete nutrients that the body needs. However, in how to cook vegetables so as not to reduce the level of nutrients or nutrients they contain?

Some types of vegetables such as green lettuce, chicory, and red lettuce are often consumed raw as vegetable salad. However, cooking appropriately can be in the way below.

Most principal in cooking vegetables containing water-soluble vitamins, such as vitamin C, B1, B2, B3, and folate, avoid with high temperatures and plenty of water. Not to mention the duration of cooking and the cooking process that can eliminate nutrients.

Steamed

This is the healthiest way according to dietitians. Because the processing is simple and does not add any flavor enhancers as well as oils or salts. When steaming vegetables, avoid steamed vegetables touching water so that vitamins do not dissolve in water.

This process is also not good if done too long or until the vegetables are too tender. That is, when steaming vegetables need to be ensured duration and do not let the vegetables overcooked so that the nutrients are lost.

Baked

Whether baked with a grill pan or microwave, vegetables do not need to be added water when processing them. For maximum results, cut vegetables of the same size and cook them until cooked.

Because each vegetable has a different texture and moisture content, it means that the duration of each vegetable will be different.

Boiled

Although boiling vegetables submerged in water and high temperatures can damage nutrient levels, it is advisable to multiply the number of vegetables. Adding larger amounts and pieces of vegetable size can reduce the potential for nutrient loss.

Broccoli, tomatoes, red peppers, and yams or vegetables are good colored if boiled. Because the vegetable pigment is used in photosynthesis and by boiling it can increase the availability of bio-carotene.

Fried

Clare Collins, professor of nutrition and dietetics and director of research at Newcastle School of Health Sciences University, Australia, explains that fried vegetables will eliminate water-soluble vitamins in vegetables.

Vegetables are fried in a short time, vitamins disappear in an instant when compared to baked goods. Although when compared to boiled long it is better to fry briefly.

The risk of processing vegetables by frying is the increase of oil absorbed in vegetables. Plus, fried foods don't include a good source of minerals.

Sautéed

The difference is that by frying, sautéed vegetables are added a little oil and take a while. The oil used needs to be chosen which is good and does not contain high fat.

Cooking vegetables with crushed oil quality contains good nutrients can be absorbed perfectly in vegetables. Absorption of fat-soluble vitamins, such as vitamins A, D, E, K, can increase when sautéed, for example with olive oil.

Of the five ways of cooking vegetables above, by any means cooking them, proper treatment is required unless fried.