When it comes to eating healthy, there are a few foods that are commonly thought of as being nutritious. However, preparing these foods the wrong way can actually decrease their nutritional value.

Here are some foods that you may be preparing the wrong way and how to get the most nutrition out of them.

1. Broccoli

Broccoli is a cruciferous vegetable that is known for its high vitamin C and fiber content. However, boiling broccoli can cause the loss of up to 50% of its vitamin C content.

The best way to prepare broccoli is to steam it for 2-3 minutes until it is bright green and slightly tender. This will help to retain its nutritional value and crunch.

You can also roast broccoli in the oven with a little olive oil and garlic for a delicious side dish.

2. Spinach

Spinach is a leafy green vegetable that is packed with vitamins A, C, and K, as well as iron and calcium. However, boiling spinach can cause up to 90% of its vitamin C content to be lost.

To get the most nutrition out of spinach, it is best to eat it raw in a salad or lightly sautéed. If you do cook it, try steaming it for just a few minutes to preserve its vitamin content.

3. Carrots

Carrots are a good source of vitamin A, which is important for vision and immune function. However, boiling carrots can cause them to lose some of their nutritional value.

The best way to prepare carrots is to eat them raw or lightly steamed. You can also roast them in the oven with a little olive oil and salt for a delicious side dish.

4. Tomatoes

Tomatoes are packed with antioxidants like lycopene, which has been shown to reduce the risk of heart disease and some types of cancer. However, cooking tomatoes can actually increase their nutritional value.

The lycopene in tomatoes is more easily absorbed by the body when they are cooked. This means that making tomato sauce or roasting them in the oven can increase their nutritional value.

Just be sure not to overcook them, as this can destroy some of their nutrients.

5. Eggs

Eggs are a good source of protein, vitamins, and minerals. However, cooking eggs at high temperatures can cause some of their nutrients to be lost.

The best way to cook eggs is to poach or boil them. This will help to retain their nutritional value and prevent the formation of harmful compounds that can occur in high-heat cooking methods like frying.

6. Beans

Beans are a great source of protein, fiber, and other important nutrients like iron and folate. However, eating them raw can actually be harmful, as they contain a compound called lectin that can be toxic to humans.

The best way to prepare beans is to soak them overnight before cooking. This will help to break down the lectins and other compounds that can cause digestive issues.

You can also cook them in a pressure cooker for faster cooking times and to further reduce lectin content.

Conclusion

By preparing these nutritious foods the right way, you can ensure that you are getting the most nutritional value out of them.

From steaming broccoli to soaking beans, there are simple steps you can take to boost your intake of important vitamins, minerals, and other nutrients.