Cooking Vegetables and Losing Some Nutrients

Vegetables are an important source of vitamins. For example, carrots contain vitamin A and tomatoes contain plenty of vitamin C. In addition, vegetables are also source for vitamin B1 (thiamin) and some of Calcium (Ca) and Iron (Fe).

Unfortunately, vitamins in general do not have a stable nature. Vitamin C, for instance, oxydized and damaged by light and high temperature easily. So, to minimize the loss of vitamins in cooking processes, wash vegetables first before cutting them into small pieces. Don't reverse this process. 

Comparison between vegetables and water is important too. Good comparison between the vegetables and water for cooking is 1: 3, with the nutrients that are on vegetables do not lose much because the dissolve in the water solvent. Meanwhile, the processing time will be vary depend on what kind of vegetables that are processed.