Steamed or boiled vegetables are better?

The way vegetables are prepared greatly affects the flavor and quality of the dish. Boiling and steaming are two popular methods, but each method brings its own unique characteristics.

Boiled vegetables are usually soft and easy to eat, especially suitable for the elderly and children. However, the boiling process can cause some vitamins and minerals to be lost, and make the vegetables taste bland.

Steamed vegetables, on the other hand, retain their natural color, flavor, and nutrients. Steamed vegetables are often crispier, sweeter, and more flavorful 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 using the heat of steam to cook food, so vitamins and minerals will not be lost.

Steamed vegetables

Steaming is a cooking method that uses the heat of steam to cook food.

Instead of directly immersing food in boiling water like when boiling, steaming uses the steam from boiling water to transfer heat. Thanks to that, vitamins and minerals will not be lost, but will be retained completely in the food.

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

When boiling vegetables, these vitamins often dissolve into the boiling water, causing the amount of nutrients in the vegetables to be significantly reduced.

On the contrary, when steamed, these vitamins are better preserved, helping us to absorb maximum nutrients that are beneficial to health.

Steaming still causes vitamin C loss, but it is 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 loses more nutrients than steaming because it completely immerses the vegetables in water.

Water-soluble nutrients from vegetables are lost into 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 stir-frying quickly at moderate temperatures.

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