How can you prepare vegetables to retain their nutritional value?

Vegetables are a rich source of nutrients and minerals, and it's important to retain their nutritional value while cooking. Here are some tips:

• Cooking time and temperature: To minimize nutrient loss, cook vegetables at a low temperature and for a short duration. Overcooking can cause the vegetables to lose their water-soluble vitamins like vitamin C and B vitamins.
• Cutting and chopping: Cut vegetables into large pieces or keep them whole, as this will minimize the surface area exposed to air and prevent the loss of water-soluble vitamins. Avoid slicing vegetables too thinly as it can lead to loss of nutrients.
• Boiling: Boiling vegetables can cause nutrient loss due to leaching. To retain the nutrients, cook vegetables in a minimum amount of water, and use the leftover water to make soups or sauces.
• Steaming: Steaming is a healthy way to cook vegetables as it retains the nutrients. Steam the vegetables for a shorter duration to avoid overcooking.
• Microwaving: Microwaving vegetables is a quick and convenient way to cook them, and it helps retain their nutritional value. However, be sure to cover the vegetables with a microwave-safe lid or wrap to retain the steam, and avoid overcooking.