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  1. 1Rinse fresh veggies well just before using. Even those with skins need to be washed to remove bacteria, insects, and as much pesticide as possible. Never soak your veggies, as that can remove key nutrients, like vitamin C.
  2. 2To preserve water-soluble vitamins and minerals, cut veggies into large pieces or cook them whole. Baked potatoes, for example, keep more nutrients than mashed potatoes.
  3. 3As a general rule, keep cooking time, temperature, and the amount of liquid to a minimum. That’s why steaming is one of the best ways to cook vegetables.
  4. 4Studies show microwaving broccoli can preserve up to 80% of its vitamin C. In fact, microwaving seems to be a good choice for most common veggies.
  5. 5Baking or roasting is another healthy option for most veggies, while “griddling” -- cooking on a flat metal surface with little to no oil -- was shown in studies to be an especially good choice for beets, celery, onions, Swiss chard, and green beans.
  6. 6Sautéed vegetables require a bit of oil, but that’s not a bad thing if you use a heart-healthy choice like olive or canola oil.  Add some spices and garlic for good flavor. Smash or chop the garlic first to release enzymes that discourage blood vessel clots.  
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