Cover the pot when boiling vegetables
One common mistake that can lead to a loss of nutrients in your vegetables is covering the pot while boiling. However, in the context of contaminated food, it is advisable to keep the lid on until the water boils vigorously again after adding the vegetables. Doing so helps to ensure that some of the chemicals present in the vegetables are released with the steam.
Habit of not consuming boiled vegetables immediately
Vegetables are at their most nutritious and delicious right after boiling, so it is best to consume them immediately. Many families tend to wait until the vegetables cool down before consuming them, unaware that doing so results in a loss of 25% of vitamins if consumed an hour later, and 35-47% after two hours.
How to Boil Vegetables Without Turning Yellow or Blackening
If you prepare the vegetables in advance and then reheat them, you will lose up to 90% of the vitamins. Therefore, it is not advisable to keep boiled vegetables overnight, as they will lose their nutritional value.
If you cannot finish the vegetables in one sitting, it is better to discard them than to store them in the refrigerator. Storing vegetables in the fridge can be dangerous, as the nitrate content in the vegetables can turn into nitrite, a highly carcinogenic substance.
Overcooking vegetables leads to a loss of nutrients
When boiling vegetables over high heat, they tend to cook very quickly. For certain types of vegetables like water spinach and yam, simply boiling them for a minute is sufficient. For nutrient-rich vegetables like broccoli, steaming or eating them slightly raw is the best option. However, many homemakers, out of caution or fear of undercooking, tend to overcook these vegetables.
Tips for Boiling Delicious Vegetables
Storing boiled vegetables overnight for later consumption
Many families, in an effort to save money and avoid waste, tend to store boiled vegetables in the fridge for later consumption. However, this practice can turn these otherwise healthy and delicious vegetables into toxic substances. When boiled vegetables are stored overnight, the nitrate content can turn into nitrite, a highly carcinogenic substance. Therefore, it is crucial to avoid consuming boiled vegetables that have been left overnight, as they can be detrimental to your health.
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