Electron rich foods
How to preserve nutrients in vegetables
(1) Cook food QUICKLY and (2) Don’t use
too much heat.
Sauteeing / Waterless
Boiling / Baking
( Cooking methods more likely to reach the decomposition temperatures of
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
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.
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