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Any cooking process involves the loss of nutrients due to various factors such as exposure to heat or long cooking times. That is why it is advisable to use the healthiest methods to minimize nutrient loss.
Vegetables are not immune to this process. In addition, they are one of the most vitamin-rich foods that exist, so care must be taken with cooking times and temperatures, as well as the cut and thickness of the pieces, so that they retain their nutrients and flavor to the maximum.
What nutrients are lost in cooking?
What vitamins and minerals are lost when boiling? During boiling, 40% of folic acid, 45% of vitamin C and to a lesser extent B1, B2 and B6 are lost. Regarding minerals, the greater the amount of water and the smaller the pieces are cut, the more minerals are lost.
How to cook vegetables without losing their nutrients?
When you are going to boil: introduce the vegetables just when the water has already boiled, because this way they will lose less nutrients, as they will be in contact with the water for less time. Add vinegar or lemon juice to the water: this way you guarantee that not so many properties are lost in the vegetables.
Broccoli water for weight loss
Legumes are an excellent choice to eat on a daily basis. A fundamental protein food for vegetarians and/or vegans, they are a healthy alternative for a hearty and nutrient-dense dish of great nutritional value at low cost.
When cooking these jewels of the Mediterranean diet, dried pulses require soaking prior to cooking, unlike canned pulses, which are already cooked and ready to use.
Among the main benefits of this practice, by soaking them for a few hours we get higher quality pulses (nutritional and taste). It is precisely at this moment when they acquire their maximum quality point. This step allows a better absorption of nutrients and reduces any substance and/or toxic microorganism present in the legume.
Having established the benefits of soaking, it is time to put it into practice. Here too there are those who argue for soaking with water and salt, others with cold or hot water as well as with water and bicarbonate, etc.
Broccoli water for the face
This vitamin is highly thermosensitive and is the one that decreases the most with cooking. After 25 minutes of cooking at 100 ºC, it is estimated that 50% of this vitamin is lost, a high percentage going to the cooking water. This vitamin is also affected by exposure to light and oxygen, so the fresher the better. On the other hand, it should be pointed out that steaming is one of the least aggressive cooking methods for this vitamin. For example, in the following study it was found that cooking raw spinach with an initial value of 435 mg/kg of vitamin C resulted in a content of 339 mg/kg after steaming and 74 mg/kg after boiling in water, thus making a very noticeable difference in favor of steaming.
Folic acid is very sensitive to light and heat and dissolves in cooking water easily. It is estimated that about half of the folic acid in food passes into the cooking water. This vitamin is most affected by boiling and pressure cooking. For example, in the following study it was observed that green beans lost 26% of their folic acid in a 10-minute boil, and spinach 94% in a 15-minute boil. On the other hand, with the same amount of steamed vegetables, the results were quite different: steaming green beans for 30 minutes resulted in no loss of folic acid, and in spinach steamed for 20 minutes, there was a loss of 14%.
How to cook broccoli without losing its color
Asparagus, like all vegetables, leaves, when cooked in water, part of its nutrients in it. Consequently, taking advantage of the cooking water, either by drinking it or cooking with it, is positive from a nutritional point of view.
White, green and purple asparagus are short-lived and all very nutritiousAsparagus can be of various types. The white ones are cultivated and are that color because they are kept covered with soil until they are almost fully grown. They are the thickest and most commonly used for canning. The purple ones are also cultivated and are so called because the tip acquires this color while the rest is green. The trigueros are those that grow spontaneously in the field and anyone can take them in the two months that lasts the production.
They are diuretic, so they help to keep the urinary tract clean; they are anti-inflammatory and provide a considerable variety of antioxidants, which protect cells from aging, including vitamins B and C and various flavonoids and polyphenols. They are rich in vitamin K, which is as good for bones as calcium and highly recommended for menopausal women. They are also considered good for pregnant women, as folate contributes to the formation of red blood cells and DNA production.
