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Vegetables are an essential source of vital vitamins and minerals. If you regularly fortify your diet with vegetables, you can gain several health benefits from your diet.

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But it’s no use consuming too many vegetables the wrong way. Do you know the right way to get all the nutrients in your greens?

The way you store and cook vegetables also determine their nutritional value. You need to follow the right method of preparation to maintain all nutrients. From cooking time to cutting technique, there are some tricks and modifications which are very helpful.

There are only a few do’s and don’ts in the kitchen that you need to follow to get the most out of your food.

How to cook vegetables and conserve nutrients

1. Choose the appropriate cutting method

Incorrect decomposition can also lead to the loss of nutrients. You must first wash the vegetables and then chop them. Never the other way round, otherwise most nutrients will be washed away!


Most people shred the vegetables and store them for later use. But this is not a healthy practice. Do not store cut vegetables for long as they exposed to air and the environment after cutting. Cut fresh herbs at the time of cooking.

Proper preparation starts with washingProper preparation starts with washing.

Another tip that can help you save nutrients while you are cutting is – do not cut the vegetables into tiny pieces. Cut the vegetables into larger pieces to minimize contact with the environment.

3. Cook Vegetables at the right time

Cooking time and heat are two factors you need to consider. Extended exposure to heat is one of the main reasons for the loss of nutrients. Choose the right cooking time and protect the quality of the food by not extending the cooking time. Most vitamins are sensitive to heat, so you should cook only as long as necessary.

4. Use the right amount of water

The amount of water you add to your food also affects the nutritional value of the food. Try to add a minimum amount of water as too much water dissolves the nutrients in the cooking liquid. Cook the vegetables on a low flame with minimal water. You must also cover the food during cooking to reduce cooking time.

5. Avoid reheating food

Warming up food is one of the worst practices. The heat is repeated, destroying the chemical composition of the food. Try to cook the food in the right quantity, so you don’t have to store it. Freshly prepared food is the best way to preserve all nutrients.

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