According to WebMD, vegetables are foods rich in vitamins, minerals, fiber as well as antioxidants.Vegetables can help improve the health of the digestive system, reduce blood pressure, reduce the risk of heart disease, control blood sugar, maintain weight and prevent cancer.According to experts' recommendations, we need to supplement regularly and full of this food in the diet every day.In fact, the processing of vegetables can certainly affect the nutrient content - the ingredients that make up valuable benefits to health.According to many people's thoughts, boiling vegetables is the healthiest way of processing, limiting the risk of excess fat.However, in an article on the livestron, nutrition experts compare the 5 most popular types of vegetable processing, steaming, stir -frying, cooking with microwave, baking and boiling.Accordingly, boiled is considered to be the worst way of processing due to the loss of nutrients in vegetables.

Boiled vegetables loses a lot of nutrients   

Boiling vegetables is a simple, fast processing and does not increase the amount of fat in the diet.However, boiling vegetables are the lowest ranked in the cooking methods due to the loss of the most nutrients.

Tia Glover, an American nutritionist, said:"Boiled seems to be one of the worst methods to retain nutrients, especially water -soluble vitamins."

A study published aboveFood Science and BiotechnologyIn 2018 shows that, compared to other cooking methods, boiling vegetables to lose the most vitamin C.This nutrient will dissolve into vegetable broth.

However, experts Glover said that the consumption of whole vegetable broth will overcome this drawback.Ngoài ra, khi luộc rau, mọi người nên tránh luộc với quá nhiều nước và luộc quá lâu để có thể giữ lại nhiều chất dinh dưỡng hơn.

What is the best way to prepare vegetables?

Of the 5 common types of vegetable processing above, according to experts, steaming is the best way to keep the nutrients in vegetables.

According to a study published in Nutrition magazine in 2013, steaming is the best cooking method to retain vitamin C in vegetables.

Jamie Lee McIntyre, an American nutritionist, said:“Steaming vegetables helps retain the flavor, color and nutrients.Although there are some nutrients that can be lost through steam, it is only a very small percentage. ”  

For stir -fried processing, nutrition experts note that people should stir -fry vegetables at low temperatures to retain as much nutrients as possible and should stir -fry with healthy cooking oils, such as olive oil.Adding cooking oil when stir -fried vegetables can help the body absorb carotenoid (precursor of vitamin A) and some vitamins soluble better.This method of cooking does not use water, so the nutrients soluble in water can be kept.

According to experts from Harvard University, the processing of vegetables with microwaves does not significantly affect the nutrient content because the time to cook food is relatively short.

Christianna Gozzi, another nutritionist in the US, said that if you don't want to prepare vegetables by boiling or stir -frying, you can bake.According to this expert, baking is a great way to retain Vitamin B and Vitamin C in vegetables.

Overall, each method of cooking will have its own advantages and disadvantages.However, no matter what method you cook vegetables, the consumption of vegetables is better than not.