Retaining the Nutrients while Cooking

Water-soluble vitamins are delicate and easily destroyed during preparation and cooking.

Suggestions include:

• Scrub vegetables rather than peel them, as many nutrients are found close to the skin.
• Microwave or steam vegetables instead of boiling them.
• If you like to boil vegetables, keep the vitamin-rich water to use as a stock and do not over boil them.

Include more stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly to retain their crunch (and associated nutrients).