Despite your best efforts to stuff your meals with nutritious foods, you might still suffer from nutrient deficiency. Wrong cooking methods are often responsible for destroying the nutrients present in the vegetables. Inappropriate cooking methods are often responsible for several illnesses. A healthy meal not only comprises of nutritious fruits and vegetables, but to keep the nutrients present in these ingredients intact, we must adopt healthy cooking techniques.
Different vegetables need different cooking methods
Studies have shown that some vegetables are vulnerable to certain cooking methods, whereas others can withstand most techniques of cooking. It is found that vegetables such as cauliflower, peas and zucchini lose most of their antioxidant nutrients after boiling.
In fact, boiling and pressure-cooking is responsible for loss of nutrients in most vegetables. Vitamins B, C, iron and potassium are destroyed at high temperature. Several vegetables are able to retain their antioxidant nutrients after microwave cooking. However, cauliflower and related brassica vegetables are vulnerable to this method of cooking too. Griddling or cooking on a flat cooking pan with no oil causes least destruction of nutrients.
Steaming is considered as the best cooking method to help retain the nutrients present in the vegetables. Vegetables such as green beans, garlic, beetroot and artichoke could withstand nearly every cooking method. While most vegetables lose their nutrients to some extent through different cooking methods, antioxidants present in carrots, celery and beans become digestible only after cooking.
Cooking meat and fish
Grilling and broiling are best methods to cook meat and fish. However, grilling in direct flame might not be beneficial for your health. Cooking meat at high temperature helps to kill the germs that might be present in the meat.
Often undercooked meat leads to several diseases. However, overcooking fish and seafood is not recommended. Overcooked seafood attains a rubbery texture. To retain the nutrients in fish and seafood, they should be sautÃ©ed or steamed. Stir-frying at high temperature can also be useful for cooking meat and fish. It reduces the cooking time, helping to retain the nutrients in these foods.