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Preserving nutrients in your veggies

By Jane Harrison, R.D., Staff Nutritionst, myOptumHealth

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You're on a mission to include more veggies in your diet. You want to reap the benefits of the extra fiber, vitamins and minerals they offer.

But before you head to the local grocery store or farmers market, be sure you have a handle on how to prep and cook them so that you retain the most nutrients possible. Check out the following suggestions:

Buying tips

Just being exposed to air and light can have an affect on nutrients. Raw fruits and vegetables that have been sitting in your fridge forever, or have been shipped long distances (so you can enjoy broccoli in February), have already lost some of their vitamins and mineral content.

• To get the most nutrition, try to buy the freshest possible produce. Generally, that means buying what's local and in season.
• Try not to buy veggies more than a few days ahead of when you're planning to serve them.
• When nothing is in season, don't forget about frozen vegetables. They are usually picked at their nutritional peak and typically retain most of their nutrients.

Prepping/cleaning

Whenever possible, keep the peel (such as cucumbers, zucchini and sweet potatoes). The outer skins of vegetables are often nutrient-rich, and can have much of the fiber to boot. To get the most health benefits:

• Avoid soaking vegetables, as water-soluble vitamins can leach out into the water. Try swishing them in a sink full of plain water to remove dirt or debris.
• You can also use a soft brush to remove dirt that clings. Supermarkets and kitchen stores sell veggie brushes just for this purpose.
• Discard the outer leaves of leafy veggies to cut down on pesticide residue.

Cooking

When you cook foods in water or other liquids, both vitamins and minerals leach out into the cooking liquid - and end up going down the drain. This is fine if the liquid is part of the dish (as in a soup recipe). Otherwise, you lose out on nutrition, mostly from vitamin C and the B vitamins.

For maximum nutrient retention, use the following cooking methods:

Steaming is the optimal cooking method for preserving the most nutrients. Most veggies should be cooked until barely tender or tender-crisp (about five to six minutes) to retain their bright colors, fresh flavors and nutrients. Harder vegetables such as potatoes, carrots and corn will need around 15 to 20 minutes.

Microwaving is generally considered a good method for preserving nutrients. Some studies show that vitamin (but not mineral) content can suffer slightly. If you choose to microwave, use as little water as possible and don't overcook.

Roasting is a simple and delicious way to cook vegetables while preserving the vitamins, flavors and minerals. In a large bowl, cover sliced vegetables with olive oil. Add garlic powder, onion powder, salt and pepper. Place them in a baking pan and roast at 350 °F until tender (usually around an hour).

Grilling. Cubed veggies such as eggplant, bell pepper squares, cherry tomatoes and sliced zucchini can be made into colorful kebobs on the grill - with or without meat. Coat veggies lightly with vegetable oil spray or brush lightly with olive oil before grilling.

If you choose to boil your veggies, do so in a small amount of water and do not overcook. Cover the pan and cut pieces as large as possible to minimize nutrient losses.

Adding flavor

Though you want your veggies to taste great, don't spoil their benefits by frying them or drowning them in oil and butter.

• When sauteing or grilling veggies, use oil sparingly. Add some chopped garlic and finish with a light dash of salt and pepper.
• Use broth or white wine to "stretch" the oil.
• Skip the butter and sprinkle your veggies with Parmesan or Romano cheese.

Finally, store your chopped vegetables in a dark container in the refrigerator as soon as you can. Avoid storing foods in clear containers, as exposure to light can reduce vitamin content.

View the original Preserving nutrients in your veggies article on myOptumHealth.com 

SOURCES:

• Lopez-Berenguer C, Carvajal M, Moreno DA, Garcia-Viguera C. Effects of microwave cooking conditions on bioactive compounds present in broccoli inflorescences. Journal of Agriculture Food Chemistry. 2007;55(24):10001-10007. Accessed: 12/11/2009

• U.S. Department of Agriculture. USDA table of nutrient retention factors. Accessed: 12/11/2009

• Food and Agricultural Organization of the United Nations. Preparing fruits and vegetables. Accessed: 12/11/2009