How to cook vegetables to retain all their vitamins and minerals

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Unbalanced nutrition harms our body. This risk factor is put on a par with bad habits. Dietitian, Candidate of Medical Sciences Natalia Denisova told us how to properly cook vegetables to diversify our diet.

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Every day we should eat about 400 g of vegetables and fruits. But not all useful elements are well absorbed. However, there are culinary techniques that help to absorb a much larger amount of substances important for the body.

The first technique is chopping. For example, it is better to finely chop hard cabbage. Or entrust it to a blender, and then add the cabbage mass to a smoothie.

There are vegetables whose vitamin composition is better revealed when heated. These are, for example, tomatoes. Stewing and boiling will reveal the benefits of turnips, beets and other root vegetables.

It is better to crush aromatic products – onions and garlic – before eating. Then volatile essential compounds and phytoncides that increase immunity will begin to work actively.

The fourth life hack – boil potatoes in their skins. This will help to preserve potassium, vitamin C, phosphorus and iron. Otherwise, all the benefits will go into the broth and only starch will remain.