Which Cooking Method Retains the Most Veggie Nutrients?

Vegetables are the most important part of a diet rich in nutrients. You can eat them raw if you want to get all the nutrients and the vitamins, but keep in mind that certain vegetables are actually more heathy when they have been cooked. For example, a cooked tomato is healthier than a raw tomato because the process of cooking boosts its level of the potent antioxidant lycopene. It’s crucial to pay attention to the method you use to cook the vegetables to retain the most nutrients possible from them. This way you live a healthier and longer life.

Microwave the vegetables

Cooking in the microwave generally takes little time. Because of this, it’s indicated to use the microwave if you want to prepare your vegetables; they don’t lose many nutrients because the process of microwave cooking takes between half a minute to a maximum of 3 minutes, depending on the texture of the vegetable, the quantity of vegetables and your microwave’s wattage. To cook the vegetables in the microwave, simply place them in a bowl or a deep dish, put 2-3 tablespoons of water in the recipient and let it microwave for as much time as it’s needed for that type of vegetable.

Pressure cooking

Pressure cooking means you have to place the vegetables in a sealed vessel from which air and liquids can’t escape below a preset pressure. This method uses much less water than normal cooking, it’s very fast taking only a minute or two to prepare the vegetables making it energy efficient as well. Pressure cooking helps retain the color and nutrients of the veggies for you to eat a meal filled with beautifully colored and healthy vegetables.


Using the steaming method is efficient if you want to preserve the nutrients found in the vegetables as well. There are four different methods to steam the vegetables. First, you can steam them using a legitimate steamer, but if you don’t have one it’s ok, there are three other ways to steam the vegetables. You can make a steamer from a pot of water with a container that has holes in the bottom and when the water boils, place the vegetables in the container for 5 to 7 minutes. The other methods are to use a microwave safe dish and a plastic wrap and put the vegetables in the microwave or you can even use a pan with a matching lid, put a little water in the pot and place the lid on top.