8 Mistakes That Reduce the Nutritional Value of Vegetables. Avoid Them.

8 Mistakes That Reduce the Nutritional Value of Vegetables. Avoid Them.

The kitchen is a place for creativity and expression, but it's also important to be mindful of how you cook your vegetables. Certain cooking methods can leach out important nutrients, while others can enhance their flavor and nutritional value.

If you are one of those people who make an extra effort to provide healthy food for your family by providing more vegetables, you deserve encouragement, as eating vegetables can help reduce the risk of cardiovascular disease, type 2 diabetes, certain types of cancer, and obesity.

This article will discuss eight common mistakes that people make when cooking vegetables, and how to avoid them. By following these tips, you can ensure that your vegetables are as nutritious and delicious as possible.

The way vegetables are cooked and prepared is very important to reveal their nutritional value, so we offer you a set of considerations:

1. Do not cook vegetables

Live Strong recommends not boiling vegetables, even if you want to avoid frying, because this method reduces the nutritional value of vegetables. As Frances Largeman-Roth says, "Many water-soluble vitamins, such as vitamins C and B, leach into the vegetables.

Therefore, if you do not want to make soup, it is best to roast, grill, roast, or microwave vegetables."

2. Do not use coconut oil alone

Roth says: "Coconut oil is great for certain things, such as making desserts and vegan sauces, but you don't need it to cook vegetables."

3. Do not use too much oil when frying

Despite its heart-healthy benefits, olive oil is high in calories and should be used in moderation.

Roth says: "Add a tablespoon of extra virgin olive oil to a bowl of vegetables and stir until the vegetables are coated."

Remember that vegetables should not be soaked in oil, but should be covered with a small amount of oil only.

4. Do not add too much salt

Roth also warns against increasing the salt content in food, as this may harm heart health. As "vegetables are a great source of potassium, which helps counteract the effects of sodium, so adding salt to vegetables is counterproductive to a healthy effort to protect your heart."

She adds: "Instead, add a little salt to the vegetables before cooking and taste them before adding more. You can also use other herbs and spices that are high in flavor, such as garlic."

5. Do not cook potatoes in boiling water

If you put potatoes in boiling water at the beginning, the potatoes will be soft on the outside but not cooked on the inside. It is best to put them whole or cut them in cold water "because they contain starch that needs to be dissolved". Then put them on the heat for about 15 minutes - more or less depending on their size - add salt after it starts to boil.

6. Do not prepare avocado too early before eating

It is not recommended to prepare avocado too early because it will turn brown. When storing avocado halves, add lemon juice to slow down the oxidation process.

7. Avoid reheating some vegetables

According to Nutritional Living, which focuses on healthy eating patterns, spinach, celery, beets, turnips, and carrots are all vegetables that are rich in nitrates and remain healthy when fresh without cooking or heating.

However, when reheated after the first cooking, these nitrates turn into nitrates, which causes these dishes to contain carcinogens.

8. Wrap cooked food before storing in the refrigerator

According to experts, one of the suggestions that experts offer when placing cooked or hot food in the refrigerator is to wrap it or place it in a covered container or small glass container to keep it and its aroma while keeping it in place on the top shelf for maximum cooling.

By following these simple tips, you can avoid the common mistakes that people make when cooking vegetables and ensure that your vegetables are as nutritious and delicious as possible. So get cooking and enjoy all the benefits that vegetables have to offer!