If you’re on the hunt for foods that fuel your body and keep you feeling your best, think fresh, vibrant, and packed with nutrients—we’re talking leafy greens, cruciferous veggies (hello, broccoli and Brussels sprouts!), berries, nuts, beans, whole grains, and omega-3-rich fish. These powerhouse foods are loaded with vitamins, minerals, fiber, and antioxidants, giving your body everything it needs to thrive.
Yes and no. Some cooking methods can reduce nutrient levels—especially water-soluble vitamins like C and B-complex. But before you go full raw-food-only mode, know this: cooking can actually enhance the absorption of certain nutrients.
For example:
Cooking tomatoes boosts lycopene absorption (an antioxidant great for heart health).
Lightly steaming spinach reduces oxalates, making its iron more bioavailable.
So, it’s all about how you cook your food!
Fresh Produce: Amazing—if you eat it before it wilts into a sad, mushy mess.
Frozen Produce: Often flash-frozen at peak ripeness, meaning it may retain more nutrients than week-old “fresh” veggies in your fridge.
Canned Produce: A mixed bag. Some options, like beans, hold up well, while others (looking at you, canned peas) suffer from nutrient loss and sodium overload. The key? Look for no-added-salt or sugar options.
Steaming: Retains most vitamins and keeps veggies vibrant. Aim for bright colors and a little crunch!
Sautéing & Stir-frying: Quick, high-heat cooking with healthy fats (olive oil, avocado oil) preserves nutrients while enhancing fat-soluble vitamins.
Roasting & Baking: Locks in flavor while keeping most nutrients intact. Just don’t overdo the heat!
Boiling: Can lead to nutrient loss, but using the cooking water in soups and stews helps retain them.
Microwaving: Shockingly great! Minimal water use + short cook times = maximum nutrient retention.
Pressure Cooking: A nutrient-saving powerhouse—perfect for legumes, grains, and tougher veggies.
Cooking doesn’t have to be a nutrient massacre! With the right methods, you can maximize the health benefits of your meals while keeping them delicious. Stick to steaming, sautéing, and roasting, embrace frozen produce, and don’t be afraid of a little healthy fat.
Now, go forth and cook like a nutrient-loving champion
References:
Miglio, C., et al. (2008). Effect of Different Cooking Methods on Nutritional and Physicochemical Characteristics of Selected Vegetables. Journal of Agricultural and Food Chemistry.
Dewanto, V., et al. (2002). Thermal Processing Enhances the Nutritional Value of Tomatoes by Increasing Total Antioxidant Activity. Journal of Agricultural and Food Chemistry.
Rickman, J. C., et al. (2007). Nutritional Comparison of Fresh, Frozen, and Canned Fruits and Vegetables. Journal of the Science of Food and Agriculture.
Written by Chef Mandy