5 Cooking Tricks that Make Vegetables More Nutritious

Woman s Day
vegetables cooking
vegetables cooking

By Woman's Day Staff

Yes, eating a lot of vegetables is crucial for good health. But the way you prepare them can also ward off disease. Keep reading for five easy ideas for getting the most out of your favorite veggies. Photo by Getty Images

1. Stir-fry carrots or steam broccoli.
Chopping and then heating them releases carotenoids, powerful antioxidants that may help fight cancer.

Related: Discover healthy afternoon snacks that keep you full.

2. Add a little oil as you sauté or cook leafy greens.
The good fats from the oil help your body absorb the nutrients that are released as the vegetable is heated.

3. After you mince garlic, let it sit out for 15 minutes.
Research shows that exposing garlic to air once you chop it up promotes an enzyme reaction that releases cancer-fighting compounds.

Related: Learn about 6 stomach-friendly foods.

4. Cut larger pieces or cook the vegetable whole.
Cooking bigger sections of vegetables like sweet potatoes or summer squash exposes less of the food's surface to air and heat, which can destroy vitamins and nutrients.

Related: Check out 8 calming foods that ease stress.

5. Boil potatoes whole and with the peels on.
This will help preserve their high levels of vitamin C. Also, keep the lid on the pot so they cook more quickly (longer cooking time leads to higher loss of water-soluble nutrients like C).

SOURCES: Ruth Frechman, MA, RD, CPT, author, The Food Is My Friend Diet. Bonnie Taub-Dix, RDN, author Read It Before You Eat It.

You Might Also Like:
15 Fiber-Packed Foods
Foods That Keep You Full Longer
8 Foods That Can Improve Your Sex Life