Ways to Increase the Nutritional Value of Vegetables
One of the most important elements that should be included in the diet of everyone who wants to live a healthy life are vegetables. Vegetables are rich in vitamins, minerals and fiber and contain many nutrients that our body needs. However, vegetables preserve nutritional values and increasing it depends on the right cooking and preparation methods. Here are the ways to increase the nutritional value of vegetables:
1. Consume Fresh and Seasonal Vegetables
Fresh vegetables have the highest nutritional value. Consumption in season, allows vegetables to grow without being exposed to chemical intervention. Vegetables bought fresh from the market or supermarket are rich in vitamins and minerals.
2. Wash Vegetables Properly
It is extremely important to wash vegetables properly before consuming them. Under running water Washing removes dirt and harmful substances from vegetables. Also, washing vegetables with peels by brushing provides more effective cleaning.
3. Use Proper Cooking Techniques
The cooking method greatly affects the nutritional value of vegetables. steaming, is one of the most effective ways to preserve the vitamins of vegetables. In addition, cooking vegetables with less water reduces vitamin loss. Frying should be avoided as much as possible, as this method reduces nutritional values.
4. Consume Vegetables Raw
Some vegetables offer more nutritional value when consumed raw. For example, vegetables such as carrots, cucumbers and red peppers can be added raw to salads. Avoid using heavy sauces By avoiding it, you can preserve the natural taste of vegetables.
5. Pay Attention to the Chopping Method
The way vegetables are cut can affect nutrient loss. in large pieces Chopping reduces nutrient loss. You can preserve their freshness by chopping them just before cooking.
6. Eat Fermented Vegetables
Fermented vegetables are rich in probiotics and support digestion. Homemade pickles contain natural probiotics that support intestinal health. From chemical preservatives Avoiding fermented foods and preparing fermented products with natural ingredients contributes to your health.
7. Enrich Vegetables with Spices
Spices are natural supplements that increase the nutritional value of vegetables. Especially turmeric and black pepper Spices like these make a great combination with vegetables, increasing their antioxidant properties. It is also beneficial to flavor vegetables using fresh herbs.
8. Don't Forget to Use Vegetable Juice
The water that comes out when you boil vegetables is very rich in vitamins and minerals. Using this water by adding it to soups or meals is a practical way to increase its nutritional value. Paying attention to storage conditions Remember to consume the vegetable juice within a few days.
In conclusion, there are many points to consider to increase the nutritional value of vegetables. By applying these, you can get the vitamins and minerals necessary for a healthy life. Remember, healthy nutrition is the biggest investment in your body.
