This Article is From Jul 08, 2019

Health Tips: Top 5 Ways To Cook Your Veggies To Keep All Nutrients Intact

Adding a lot of vegetables to your diet is not enough to receive all the nutrients. Your cooking style also determines the nutritional value of food. Along with the combination of right vegetables, here are some cooking tips you must try to preserve the nutrients of the vegetables.

Health Tips: Top 5 Ways To Cook Your Veggies To Keep All Nutrients Intact

Freshly cooked vegetables are best for your health


  • Try to reduce heat exposure of food by reducing the cooking time
  • Store food in a cool and dark place
  • Eat freshly prepared food as re-heating is not a healthy practice

Vegetables are a great source of essential vitamins and minerals. If your diet is loaded with vegetables on a regular basis, you can attain multiple health benefits from your diet. But consuming too many vegetables in a wrong way is of no use. Do you know the right way to receive all the nutrients from vegetables? The way you store and cook vegetables also determine their nutritional value. You need to follow the right way to cook food to retain all the nutrients. From cooking time to chopping method few simple modifications can be very helpful. There are few kitchen do's and don'ts which you must follow and make the most out of the food you are having.

Ways to cook vegetables to preserve nutrients

1. Choose the right chopping method

The wrong chopping method can also lead to loss of nutrients. You must wash the vegetables first and then chop. Never do the vice versa as it can wash away most of the nutrients.

Most people chop the vegetables and store them to use later. But this is not a healthy practice. Do not keep chopped vegetables stored for long because once they are chopped they are exposed to air and the environment. Chop fresh vegetables at the time of cooking.


Do not store chopped vegetables for many days
Photo Credit: iStock

Also read: Leftover Cut Raw Vegetables: How To Use Them Safely?

2. Be careful about the size of the vegetables

Another tip which can help you save nutrients while chopping is- do not cut the veggies into very small pieces. Chop the vegetables into larger chunks to minimise the contact with the surrounding.

Also read: Here's Why You Must Include Green Leafy Vegetables In Your Diabetes Diet

3. Cook food for the right time

The cooking time and the exposure to heat are two factors which you must consider for sure. Long exposure to heat is one of the major contributors to loss of nutrients. Choose the right cooking time and preserve the value of the food by not extending the cooking time. Most vitamins are sensitive to the heat hence cook the food the required time only.

4. Use the right amount of water

The amount of water you add to your food also affect the nutritional value of the food. Try to add minimum water as too much water will allow the nutrients to dissolve in the cooking water. Cook your vegetables on low flame with minimum water. You must also cover the food while cooking to reduce the cooking time.


Food cooked with less water ensures better nutritional value
Photo Credit: iStock

Also read: Facing Bloating, Acidity Or Gas? Eating More Of These Fruits And Vegetables Could Help

5. Avoid re-heating the food

Re-heating food is one of the worst practices. It leads to repetition of exposure to heat and disturbs the chemical process of the food. You should try to cook food in the right quantity so that you do not have to store the food. Freshly prepared food is the best way to receive all the nutrients.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.