Cook your vegetables right, get more benefits

Everyone knows we need to eat more vegetables, but how you cook them can make a big difference in their nutritional value.

Preparing your vegetables can provide you with more health benefits than if you eat them raw, experts say.

Cooking breaks down the vegetables' tough outer layers and cell structures, making it easier for your body to absorb the nutrients.

Steam, don't boil

Steaming is a great way to prepare vegetables because it reduces cooking time. But, what you might not realize if you boil the veggies is that all those water-soluble vitamins are leaching into the water, effectively wasting them.

When in doubt, microwave

You can use little to no water to microwave vegetables and preserve nutrients like vitamin C. But, never microwave cauliflower. Many of their nutrients are lost when you nuke them.

Saute, don't fry

If you want to dehydrate your vegetables, deep fat frying them is the way to do it. Instead, sautéing maximizes flavors and increases absorption of the phytonutrients like phenols and carotenes.

Try griddling

Use a pan with raised edges to 'griddle' your veggies on the oven. Add a tiny bit of olive oil while griddling to bring out the flavor of your food.