Why you should NEVER boil your vegetables: Nutritionist reveals how the cooking technique can destroy the health benefits of your five-a-day

Herbs and Helpers

Nutritionist Tracy Lesht uncovers the truth about style we cook our veggies

She tells up to half of vegetable’s nutrients can be lost if you boil them

She recommends cooking them for a shorter day and with less water
But NHS tells avoid simmering wholly and advises steaming or grilling

As hard as “were trying to”, it can be difficult to eat your five-a-day, everyday.

But even if you do achieve this goal, your diet is likely still not as healthy as it could be.

And that’s all down to the way many of us cook our veggies- which can ruin the health benefits that are otherwise contained in our favourite superfoods .

So if you’re simmering your veggies, stop at once.

Boiling veggies could be eradicating up to 50 per cent of the vegetable’s nutrients, according to nutritionist Tracy Lesht

Cooking them in this way could be eradicating up to 50 per cent of the vegetable’s nutrients, according to nutritionist Tracy Lesht.

She told Shape magazine that certain veggies, namely those containing water-soluble vitamins, should never be boiled if you are able avoid it.

That includes cabbage, spinach, kale, broccoli, spinach, beans, and peas.

The reason is that water-soluble vitamins dissolve in water- so if you boil veggies containing these vitamins, you won’t see much health benefit from them.

But this isn’t to say you should just stop feeing these nutrient-packed foods altogether.

Lesht indicates an alternative to simmering them ferociously- and the trick is to never cook them for too long.

Certain veggies, namely those containing water-soluble vitamins such as peas and beans( pictured ), should never be boiled if you are able avoid it because the nutrients will be lost

She tells:’ Minimise the cook day and use small amounts of water with low heat to assimilate the maximum amount of nutrients.’

The advice is backed by by NHS Choices, who has blogged about the issue on its website.

It tells:’ By cooking foods, especially simmering them, we lose some of these vitamins.

‘The best style to maintain as many of the water-soluble vitamins as is practicable is to steam or grill foods, rather than boil them, or to use the cooking water in soups or stews rather than pouring it away.’

Reassuringly though, Lesht advises vegetable devotees not to get too hung up on cooking technique.

She told Shape:’ At the end of the day, your food needs to be palatable to you. It’s more important to devour fruits and vegetables cooked and prepared the style you enjoy them than it is to be overly concerned with their bioavailability and nutrient loss due to cooking.

‘In the grand scheme of things, feeing a vegetable and only absorbing 50 per cent of its nutrients is still better than not feeing the vegetable at all.’

Source: Daily Mail

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