Why Your Veggies Lose Vitamins & One Simple Kitchen Hack (Video)

Transcript

Did you know boiling veggies can wash away half your vitamins?

Did you know boiling veggies can wash away half your vitamins?

Fat Soluble vs Water Soluble

We’ll show you how to keep more vitamins when you cook, and reveal a tiny trick at the end that can boost your meals.

Vitamins split like salt & ghee

Think of salt dissolving in water while ghee floats. Vitamins behave the same way, water-soluble vitamins leach into cooking water, fat-soluble ones need a bit of fat to be absorbed.

Minimal water needed

Just two to three tablespoons of water for half a kilo of greens is enough to steam without washing away nutrients.

How water-soluble vitamins escape

Boiling vegetables in lots of water is the biggest leak. The longer they sit, the more surface they expose, and heat and air further degrade vitamin C and many B vitamins.

Quick reminder

Water-soluble: don't drown them. Fat-soluble: don't starve them.

Try this with boiled water

Next time you boil potatoes, cauliflower or spinach, cool the water and knead your roti dough with it. It reclaims leaked vitamins, softens the dough and adds a subtle savoury note.

Add a little fat

Your gut needs a splash of fat to pick up vitamins A, D, E, K and beta-carotene. A teaspoon of oil, ghee, butter or a bit of yogurt in the same meal does the trick.

Myth: daily fat-soluble needed

You don’t have to chase fat-soluble vitamins every single day. The body stores A, D, E and K, so a balanced intake across the week is enough.

The one trick to keep vitamins

The single most effective habit is to save the water you used to cook vegetables and reuse it, in soups, sauces or your roti dough, and pair the dish with a little fat for optimal absorption.

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Read the full guide

The full guide is on thecareonline.com. General information only, so check with your doctor for your own case.