Kitchen hacks: How to preserve nutrients in vegetables while cooking

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steaming mixed vegetables in the wok, asian style cooking vegetarian and healthy, selected focus, narrow depth of field

One of the foremost things that most of us pay attention to is our food and how it is cooked. While eating nutritious food can improve our health and energy levels, the way it is cooked can impact the nutritional value in it.

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Prolonged exposure to water, heat, and light may cause some foods to lose nutritional value like vitamin B1 and vitamin C. For instance, the levels of water-soluble vitamins such as Vitamin C and the B vitamins — thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B7) and cobalamin (B8); fat-soluble vitamins like Vitamins A, D, E and K and minerals like potassium, magnesium, sodium and calcium, may decrease.

In general, the longer food is stored in a refrigerator, freezer or cupboard, the greater is the nutrient loss. Here are some easy tips to help you retain nutrients in your sumptuous platter.

Washing vegetables

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Always wash vegetables first and then chop them. (Source: Getty Images/Thinkstock)
The thumb rule is to always wash the vegetables first and then chop them. Chopping first and then washing them takes away the nutrition of your food.

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