How to Extract Vitamins From Vegetables

Unless you are a scientist with access to a lab, complex chemicals and equipment, the only way you will be able to extract vitamins from a vegetable is from its consumption. That is, you have to eat it. The best way to ensure the full vitamin count of vegetable matter is to consume it raw or steamed. Studies have shown that boiling or cooking vegetables for extended periods of time greatly reduces the amount of vitamins and minerals. Cooking properly and eating vegetables as-is are the only ways of extracting vitamins from outside of the lab.

Things You'll Need

• Vegetables
• Steamer
• Microwave
• Frying pan

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Instructions

• 1

  Do not boil your vegetables. When you boil vegetables, vitamins (particularly C and B) leak into the water in which they are being boiled. So unless you are going to drink a pot of warm vegetable water, you will not get the full amount of nutrients.

• 2

  Steam your vegetables. Steaming vegetables in a steamer or double boiler cooks without bleeding the nutrients. Both metal and bamboo steamers can be used. Steaming allows the vegetable to retain its nutrients because it does not come in contact with the water. If you do not have a steamer, use a double boiler with a slotted pan on top. Leafy vegetables like spinach steam for about four minutes, denser vegetables such as broccoli can steam for up to 15 minutes.

• 3

  Microwave the vegetables. If you have neither a steamer or slotted double boiler, you can steam vegetables in the microwave to the same effect. Use as little water as possible and cook on a low power level for a short amount of time. When microwaving, leave the vegetables in larger pieces so as to absorb less water.

• 4

  Fry them. Stir frying is surprisingly an effective way of cooking vegetables without losing nutrients. The key to stir frying is cutting the vegetables into small enough pieces so that they cook quickly. The less time in the heat, the less chance of nutrient breakdown.

• 5

  Eat them raw. Of course, the most effective way of retaining all of the vitamins in a vegetable is the eat a clean fresh vegetable as it is, without cooking or heat. Use the method that is most palatable to you.