How to Keep the Most Nutrients When Preparing Vegetables

Vegetables are a delicious addition or main course for any meal. They also contain many nutrients which are beneficial for the body. However, vegetables that are not prepared and handled properly have a higher chance of losing their nutrients. By following a few simple steps, you can maintain an keep most of the nutrients of your vegetables.

Things You'll Need:

• Stove top


• Pot


• Water


• Steamer


• Vegetable bags/containers

• Purchase your fresh vegetables no more than two days before you are planning to serve them. The longer the vegetables sit, the less nutrients it will have. Purchasing vegetables from a local farmer's market is ideal since the vegetables are freshly picked.


• Store your vegetables in specifically designed vegetable green bags or containers. These bags will keep the vegetables fresher longer. Do not peel or cut your vegetables until they are ready to be cooked for served. 


• Cook your vegetables accordingly. Never overcook your vegetables. They become soggy and the heat of the water will draw out the nutrients. Vegetables such as broccoli, squash and cauliflower should be cooked quickly in boiling water for five to six minutes. Harder vegetables like potatoes, corn, and kale will take a longer cooking time.


• Steam your vegetables. Place a bit of water in a pot and wait till it comes to a boil. Place the steamer insert in the pot above the boiling water. Do not have the water touch the steamer. The steam rising from the water will cook the vegetables without removing excessive nutrients.


• Wash your vegetables thoroughly and consume them raw. The nutrients will not be leeched away by the  hot water and the texture of the raw vegetable may accent the meal. Be sure to peel away any thick or tough skin and clean your vegetables. Using a vegetable cleaning brush will clean away any hard to remove pieces of dirt.