There are countless reasons to love vegetables. Not only are they delicious and versatile, but they’re also packed with all sorts of important nutrients that we need to stay healthy.

Unfortunately, these nutrients can be fragile and easily destroyed when we cook our vegetables improperly. In this article, we’ll share the dos and don’ts of cooking vegetables to help you retain as many nutrients as possible.

Do: Choose the Right Cooking Method

Not all cooking methods are created equal when it comes to retaining the nutrients in your vegetables. In general, the less heat and water involved, the better. Here are a few cooking methods that are great for preserving nutrients:.

Don’t: Boil Your Vegetables for Too Long

Boiling vegetables is a common cooking method, but it can also be a major nutrient-killer if you’re not careful. If you boil your vegetables for too long, you’ll end up with mushy, tasteless veggies that have lost a lot of their nutritional value.

To avoid this, follow these tips:.

Do: Eat Your Veggies Raw or Lightly Cooked

One of the best ways to ensure that you’re getting all of the nutrients in your vegetables is to eat them raw or lightly cooked.

This is because raw and lightly cooked vegetables retain much more of their natural enzymes and nutrients than heavily cooked vegetables. Here are a few examples of vegetables that are great to eat raw or lightly cooked:.

Don’t: Cook Your Vegetables in Too Much Oil or Butter

Cooking your vegetables in oil or butter can be a great way to add flavor, but it can also add a lot of unhealthy fats to your dish. To avoid this, use a non-stick pan and cook your vegetables in a small amount of water or broth instead of oil.

If you do use oil, choose a healthy oil like olive oil or coconut oil and use it sparingly.

Do: Add Spices and Herbs for Flavor

If you’re trying to cut back on the amount of oil or butter you use in your cooking, adding spices and herbs to your vegetables is a great way to add flavor without adding extra fat.

Here are a few herbs and spices that pair well with different types of veggies:.

Don’t: Overcook Your Vegetables

Overcooking your vegetables is a surefire way to destroy many of the nutrients they contain. To avoid this, pay attention to the cooking time for each type of vegetable and make sure not to exceed it. Here are a few tips for cooking common vegetables:.

Do: Eat a Variety of Vegetables

Finally, one of the best things you can do to ensure that you’re getting all of the nutrients you need is to eat a variety of different vegetables.

This is because different vegetables contain different types and amounts of nutrients, so by eating a wide range of veggies, you’ll be giving your body everything it needs to stay healthy.