1. The Freshness Factor
There's no doubt about it, frozen vegetables are convenient. However, the nutrients in vegetables begin to oxidize--or become destroyed--the moment they hit the chopping board. Freezing vegetables further diminishes nutrient value, meaning frozen vegetables are doubly lacking in the vitamins and minerals your body needs. Additionally, try to buy fresh produce on an as-needed basis, as even storing veggies in the fridge over a period of time begins to eat away at the nutrient value.
2. Give Your Peeler a Rest
One of the best ways to keep the most nutrients when preparing vegetables is to leave the peel on. Often the peel contains the highest concentration of nutrients which are quickly tossed in the trash bin instead of fueling your body. When cooking vegetables the peel is particularly important, as it acts as a barrier holding vitamins and minerals in the meat of the vegetable which would otherwise be lost. Additionally, the peels of veggies such as cucumber and zucchini contain high levels of chlorophyll which does a body good. Instead of peeling, lightly scrub your veggies and enjoy the nutrient rich skins.
3. Reaping the Benefits of Raw
Retain the nutrients in vegetables by preparing raw meals. Raw foods which are not subject to heat while cooking generally keep the best nutrient value in vegetables, and also contain living enzymes which helps your body to break down food and improve nutrient absorption. Most nutritionists recommend a diet which is at least 60 percent raw to ensure a balance of all the vitamins and minerals your body needs.
4. Cooking With Clarity
Steaming or baking your meals instead of boiling or frying is a great way to preserve nutrients when cooking, as submerging vegetables in hot water is a quick way to lose nutrients. If you steam your veggies in a covered pot, cooking times should not change and your body will thank you. If you must boil your foods, use as little water as possible, and save the water for making soups or stews. The truth of the matter is that after boiling your vegetables, the water has more nutrient value than the food, so don't toss it out.
5. Store Your Leftovers Right
Try to eat your veggies as soon after preparation as possible; however, you don't have to waste the left-overs. Oxidation begins the moment your veggies are chopped, but nutrient destruction can be reduced by placing your chopped vegetables in a dark container in the refrigerator as soon as possible. Never store foods in clear containers, as exposure to light speeds the oxidation process.
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