Steaming and boiling are both popular ways to cook food, but they are quite different when it comes to keeping the nutrients in our meals.

Nutrient Retention

• Steaming: Studies show that steaming keeps more nutrients than boiling. For example:

  • When you steam vegetables, they can keep about 90% of vitamin C. But if you boil them, they only keep around 50%.
  • In fact, steaming broccoli can keep about 89% of its vitamin C, while boiling it can reduce that to about 47%.

• Boiling: Boiling food can cause water-soluble vitamins, like B vitamins and vitamin C, to seep into the water. This means you lose a lot of nutrients:

  • Some studies say boiling can make you lose 50-70% of these vitamins, especially if you cook them for a long time.

Temperature and Cooking Time

• Steaming cooks food at a lower temperature (about 100°C or 212°F) than boiling does. This helps keep sensitive nutrients safe.
• Steaming usually takes less time (about 5-10 minutes), while boiling can take longer (15-20 minutes or more). Less time cooking helps keep nutrients intact.

Flavor and Texture

Besides keeping nutrients, steaming can improve how food tastes and feels:

• Flavor: Steaming helps keep the natural taste of vegetables and proteins, so you don't need to add extra fats or oils.
• Texture: Steamed vegetables are often crisp-tender, while boiling can make them mushy.

Summary

• Steaming:
  • Keeps up to 90% of vitamin C.
  • Maintains good texture and flavor.
• Boiling:
  • Can lose 50-70% of water-soluble vitamins.
  • Can lead to mushy food.

In short, steaming is a better cooking method for keeping nutrients. It's a great choice for anyone who wants to make their meals as healthy as possible!