Is it better to eat boiled or steamed vegetables?

Experts say that whether you like eating vegetables or not, one thing is certain: eating vegetables is good for your body. Vegetables are even more nutritious if you know how to prepare them. Whether boiled or steamed vegetables are better is a matter of debate for many people.

According to Thanh Nien newspaper, citing the health section Health, boiled vegetables are usually soft and easy to eat, especially suitable for the elderly and young children. However, the boiling process can cause the loss of some vitamins and minerals, and also make the vegetables less flavorful.

Conversely, steamed vegetables retain their natural color, flavor, and nutrients better. Steamed vegetables are often crispier, sweeter, and have a richer flavor than boiled vegetables.

Here are the benefits of boiled and steamed vegetables.

Steamed vegetables

According to Thanh Nien newspaper, citing the health website Health, Jillian Kubala, a nutritionist working in the US, states that steaming is a cooking method that uses the heat of steam to cook food.

Instead of directly immersing food in boiling water as in boiling, steaming uses the steam rising from the boiling water to transfer heat. As a result, vitamins and minerals are not lost but are fully retained in the food.

In particular, vitamins such as vitamin C, beta-carotene, and flavonoid antioxidants are easily degraded at high temperatures and are water-soluble.

When vegetables are boiled, these vitamins often dissolve into the boiling water, significantly reducing the nutritional value of the vegetables.

Many people wonder whether it's better to eat boiled or steamed vegetables.

Conversely, steaming preserves these vitamins better, allowing us to absorb the maximum amount of nutrients beneficial to our health.

Steaming still causes some loss of vitamin C, but it's a better option than boiling. According to research, the amount of vitamin C lost after 5 minutes of steaming vegetables is 14.3 - 8.6%, while the amount of vitamin C lost after 5 minutes of boiling is 54.6 - 40.4%.

Boiled vegetables

According to VnExpress, citing CNN, researchers in Murcia, Spain, discovered that celery loses 14% of its antioxidants – a nutrient that provides powerful cancer-fighting benefits – after being boiled.

In another study, food experts in the UK measured the amount of glucosinolates, another type of anti-cancer nutrient, in broccoli, spinach, cauliflower, and cabbage after boiling. The results showed that the glucosinolate content in boiled broccoli decreased by 77%, and in cauliflower by 75%. Approximately 90% of the lost glucosinolates was in the broth.

Boiling allows water-soluble vitamins like vitamin C, B1, and folate to leach into the water. If you don't plan on drinking the vegetable water, these vitamins will be wasted.

In summary, experts agree that steaming vegetables (without direct contact with hot water) is the ideal cooking method, as it can retain carcinogenic components and nutrients. This method also ensures that vegetables have a sweeter, more flavorful taste.

Thanh Thanh (Compiled)

Source: https://vtcnews.vn/an-rau-luoc-hay-rau-hap-tot-hon-ar912192.html