Here are some hints to protect the nutrition of vegetables

When there is inflammation in the intestines, vegetables having less cellulose content such as tomatoes, lettuce, potatoes and vegetable juices should be taken.
Vegetables, after thorough wash, should be cut into as large pieces as possible.
The cut pieces should be added to water, which has been brought to boiling point and to which salt has been added. This is necessary to avoid loss of B-complex vitamins and vitamin C.
While cooking vegetables in mind, one must take care that only the bare minimum of water is used; spinach and other tender greens need no water.
Vegetables should not be exposed to atmospheric air; they should be covered tightly while cooking.
They should be cooked for as short a time as possible. They should be cooked till they are just soft to the touch for easy chewing.
They should be served hot.
It would be advisable to steam or boil vegetables in their own juices on a slow fire and the water or cooking liquid should not be drained off.
No vegetable should be peeled unless it is so old that the peeling is tough and unpalatable. The largest amount of minerals lay, directly under the skin and these are lost if vegetables are peeled.
Soaking of vegetables should also be avoided if taste and nutritive value are to be preserved.
Finally, vegetables should not be cooked in aluminium utensils, as it reacts with both acids and alkalis.

A word of caution
To derive maximum benefits of their nutrients, vegetables should be consumed fresh as far as possible. Faulty cooking and prolonged careless storage can easily destroy the valuable nutritional elements.

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