According to experts, vegetables are among the healthiest foods you should eat every day. Rich in protective plant compounds, fiber, vitamins and minerals, vegetables have many benefits – helping with weight loss, boosting immunity levels and reducing the risk of conditions like heart disease and some cancers.

Even though eating vegetables is one of the most important things, the way you cook vegetables also matters. Nutrition experts say that methods such as boiling can lead to the loss of water-soluble nutrients, while steaming results in higher concentrations of some vitamins and plant compounds.

What effect does steaming have on vegetables?,

Steaming uses hot steam from simmering or boiling water to cook food. When you boil water, it turns into steam, which then rises up to the food, transferring heat to the food and cooking it. While there are many ways to steam food, steamer baskets – perforated metal baskets that hold food above boiling water – are among the most popular methods.

Since you don’t submerge the food in water, fewer nutrients are lost.

Does boiling destroy the nutrition of vegetables?

Experts say that boiling causes water-soluble nutrients in vegetables, such as vitamin C, to leach into the water during cooking, resulting in reduced levels of nutrients. According to studies, steamed vegetables contain higher levels of certain vitamins and plant compounds, including beta-carotene, flavonoids and antioxidants, compared to boiling.

Experts say that even though steaming causes loss of Vitamin C, it is still a better option than boiling. According to a study, the loss of Vitamin C after boiling vegetables for five minutes is 14.3-8.6 percent, while the loss of Vitamin C after boiling for five minutes can be 54.6-40.4 percent.

which are Best Ways to Steam Vegetables,

Even though steaming is one of the best ways to preserve the nutrition and flavor of your favorite vegetables, it is also important not to over- or under-steam them. There are a few ways you can ensure this:

Broccoli: 5 minutes

Cauliflower: 5-6 minutes

Beans: 4-5 minutes

Spinach: 3 minutes

Peas: 3 minutes

Potato: 15-20 minutes

When steaming vegetables, be sure to check for tenderness using a fork or toothpick during the cooking process to ensure that your vegetables come out exactly how you like them. There are some steps to steam vegetables:

• Fill the bottom of a pot or saucepan with 1-2 inches of water.
• boil water
• Place the steamer basket on top of a saucepan or pot
• Fill the steamer basket with your prepared vegetables
• Cover the steamer basket with a lid and reduce the heat to medium.
• Steam your food, checking on it every few minutes until it is cooked to your liking

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