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Vegetables are a nutritionally balanced food that can be enjoyed steamed or boiled. Experts reveal healthier vegetable preparations.
According to My Plate, vegetables contain many nutrients that are important for health. These include potassium, fiber, folic acid and various types of vitamins.
The Nutrition Source from Harvard University reveals the benefits obtained from consuming vegetables. Vegetables are known to lower blood pressure, reduce the risk of heart disease and stroke, and prevent several types of cancer. Vegetables are also good for diet and digestive health.
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Reporting from Health.com (26/11), vegetables can be prepared by steaming or boiling. Both methods can be used, but there are benefits and effects they cause.
Is steaming vegetables healthier?
 steamed vegetables vs boiled vegetables Photo: Getty Images/enviromantic |
There are various ways to steam vegetables, you can use a steamer basket or use a special pan. Place the vegetables in a perforated metal basket heated over boiling water. The steam from the water will rise above the food and cook the vegetables.
If you steam vegetables, it turns out that the nutrients contained in the vegetables can be retained. Steaming does not submerge the food in water, so fewer nutrients are lost.
A study revealed that steamed vegetables have higher levels of vitamins and compounds, including vitamin C, beta-carotene, and flavonoid antioxidants, compared to boiled vegetables.
Recent research analyzing the effects of steaming, boiling and microwaving on various vegetables found that steaming had a significant increase in beta-carotene. Steamed vegetables can also retain more flavonoid antioxidants.
Does boiling vegetables affect nutrition?
It turns out that boiled vegetables can remove more nutrients than steamed vegetables. This is because the vegetables are completely submerged in water, which causes the nutrients to dissolve into the water.
Many of the nutrients lost from boiling these vegetables are vitamin C and beta-carotene. One study found that the loss of vitamin C after steaming vegetables for 5 minutes was 14.3 to 8.6 percent, while the loss of vitamin C after boiling for 5 minutes was 54.6 to 40.4 percent.
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