Most vegetables are full of healthy nutrients that our bodies can benefit from, and they are often low calorie.
Many fresh veggies are optimal, but they may lose nutrients before they even get into your stomach. Vegetables lose some vitamins just by sitting around, and it could take weeks from the time they've been picked until they reach your plate. It is recommended that raw, lightly prepared, or minimally processed veggies (and fruits) often have a higher nutrient value than well-cooked ones.
Frozen and canned vegetables are often processed shortly after they are picked to minimize nutrient loss. Frozen vegetables actually retain a high proportion of their original nutrients because they are frozen very quickly (called “flash-freezing).
To help preserve the nutrient content of veggies (and fruits) during cooking or other preparation:
• Stick with shorter cooking times and lower temperatures (e.g., avoid deep frying).
• Cook with little or no water to help retain water-soluble vitamins, such as vitamins B and C. For example, steam or microwave rather than boil. To limit exposure to heat when cooking this way, wait until the water is boiling before adding veggies.
Sodium is often added to canned products. A portion of this may be rinsed off with water, or you can choose the "no-salt added varieties" that are often available.
