Is it better to steam or boil vegetables?

The way vegetables are prepared greatly affects their flavor and quality. Boiling and steaming are two common methods, but each offers its own unique characteristics.

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 more nutrients. Steamed vegetables are often crispier, sweeter, and have a richer flavor than boiled vegetables, according to the health website Health .

Jillian Kubala, a nutritionist working in the US, compares the health benefits of boiled and steamed vegetables.

Steaming is a method of cooking food using the heat of steam, thus preventing the loss of vitamins and minerals.

Steamed vegetables

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.

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

Boiling is a cooking method that causes more nutrient loss than steaming because it completely submerges vegetables in water.

The water-soluble nutrients in vegetables are lost to the water, reducing some nutrients and phytochemicals such as vitamin C and beta-carotene.

Therefore, to preserve the maximum nutritional value of vegetables, we should prioritize cooking methods such as steaming or quick stir-frying at moderate temperatures.

Source: https://thanhnien.vn/rau-hap-hay-rau-luoc-tot-hon-185241207205243054.htm