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Tips for Preserving Vegetable nutrition

... Nishu J:

1. lettuce

When it comes to lettuce, its good to tear the leaves and then preserve it. This helps trigger a protective blast of phytonutrients and has double the antioxidants of whole lettuce leaves.

2. spinach

If you boil spinach, water-soluble vitamins like vitamin C leach out of the food and into the cooking water and reduces the antioxidant content. In spinach is especially dramatic: after 10 minutes of boiling, three-quarters of its phytonutrient content is in cooking water. Therefore you must consume the water also or else roast, microwave it.


If you mince a clove of garlic and quickly throw it in a hot pan, you consume almost no allicin, the beneficial compound that makes garlic such a health star. Letting the chopped garlic sit for 10 minutes before exposing it to heat gives the enzyme time to do its work, so your finished dish contains the maximum amount of allicin.


Cooking carrots whole and cutting them up after they are cooked keeps more nutrients in the vegetable.

5. Dry Beans

Dried beans are some of the most phytonutrient-rich foods out there. you should let the beans sit in the cooking liquid for about an hour after cooking to reabsorb some of the nutrients that have moved into the liquid. And try using a pressure cooker to cook beans.

Hope you found these tips useful!