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A 2007 USDA comparison between steaming and boiling vegetables shows the most affected nutrients are folic acid and vitamin C. When compared to raw consumption, steaming reduces folic acid by 15%, and boiling reduces it by 35%. Steaming reduces vitamin C by 15%, and boiling reduces it by 25%. [14]
Overcooking can negatively affect the nutrient value of most vegetables. Lightly sautéing, steaming or roasting can preserve many nutrients while still bringing out the vibrant colors and flavors ...
These vegetables also have a few key nutrients in common. ... “For instance, boiling can reduce vitamin C content by up to 50%, while steaming tends to preserve more nutrients.” ...
Steaming Steaming works by boiling water continuously, causing it to vaporise into steam; the steam then carries heat to the nearby food, thus cooking the food. By many it is considered a healthy form of cooking, holding nutrients within the vegetable or meat being cooked.
The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture sources.Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1]
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A steam cooker catchment which collects water with condensed nutrients Broccoli in a metal steamer pot. Most steam cookers also feature a juice catchment which allows all nutrients (otherwise lost as steam) to be consumed. When other cooking techniques are used (e.g., boiling), these nutrients are generally lost, as most are discarded after ...
Watercress is the most nutrient-dense vegetable, receiving a perfect score of 100 in the CDC's long-standing ranking of "powerhouse" fruits and vegetables (PFVs).
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