Heal Yourself at Home
DIY SOLUTIONS FOR YOUR HEALTH
HEADER MENU BAR CONTENT INCLUDED IN MASTER PAGE

How to cook vegetables to preserve their nutrients

How to cook vegetables to preserve their nutrients

(1) Cook food QUICKLY and (2) Don't use too much heat.

AVOID:   Pressure cooking/roasting (>~400°F) / high temperature frying/grilling - Cooking methods more likely to reach the decomposition temperatures of vitamins)

PREFER:   Steaming/Sauteeing/ Waterless Cooking THEN Boiling/ Baking (<~400°F).

vegetable steamer

Steam Cooking - best way to conserve nutrients, color and taste

•   Faster than other methods - Decreased water contact with food surface decreases nutrient loss;

•   Distribute cut up vegetables loosely in the steamer to allow vapor to circulate.

•   Place vegetables that need less steaming on the top layer, those that need longer steaming on the bottom - Alternatively, add vegetables needing less steaming later on, after the coarser, denser veggies have partly cooked.

Sauteeing / Stir-frying.    Cut up vegetables small enough to cook quickly; use minimal fat;

Water-less Cooking.   Rinsed leafy vegetables E.g. spinach, cabbage will have enough water clinging to them to be cooked at low-heat in a covered pot/pan without additional water.

Boiling

-    Use minimal water to prevent water-soluble vitamins (E.g. B, C) and minerals leaching into cooking water.    Water-soluble vitamins are contained in watery part of fruits and vegetables and easily leaches into cooking water (along with minerals); Soups, stews and casseroles retain vitamin C. Broccoli is relatively leach resistant.

Combs GF, The Vitamins, Fundamental Aspects in Nutrition and Health, 2001

-    Add the vegetables AFTER the water has boiled.   The high temperature helps to inactivate enzymes that would otherwise destroy the vitamin C.

-    Keep lid on pan

•  To speed cooking

•  Protects light-sensitive nutrients:    vitamin C,  folacin, Riboflavin (B2), Pyridoxine (B6), B12

NEWSTARTS CHART

Attend to Diet, Lifestyle and Emotional State

N E W
S T A R T S


Pulsed Electromagnetic Field Therapy (PEMFT)

   Electrotherapy

       "The medical kit of the future"

The Body Electric

General electrotherapy health benefits.   Used systemically and/or locally at specific problem areas of the body, its effective application has many benefits:

Detoxification Wellness / Healthy aging Pain relief 
Relief from insomnia Immune system restoral Anti-Inflammatory
Maximizes cellular energy production Accelerated tissue /bone
/scar healing
Stress Reduction
Muscle relaxation / rehabilitation Increased blood oxygen
/ circulation
+++

There are several reasonably affordable electrotherapy devices available for personal use. The following electrotherapies are those that have received a significant amount of positive feedback:

Cranial Electrotherapy Stimulation (CES) applies specific frequency patterns to the head area, with the following benefits:

Balances neurotransmitters Relieves pain Treats depression
Substance abuse withdrawal Relieves insomnia Relieve stress / anxiety
Anti-Inflammatory Fibromyalgia +++