Don't cook potatoes this way: They'll lose all their nutrients and vitamins

Written by Henrik Rothen

Oct.06 - 2023 1:24 PM CET

Photo: Wikipedia Commons
Photo: Wikipedia Commons
They'll lose all their nutrients and vitamins.

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Potatoes are a popular and healthy vegetable that often finds its way onto dinner tables. Unfortunately, improper cooking can lead to a loss of many essential nutrients.

So, how should you cook potatoes to retain all their goodness?

Potatoes are an integral part of various cuisines. They can be boiled, fried, or even serve as the main ingredient in dishes. These vegetables are packed with essential nutrients and vitamins. However, improper preparation can make them hard and devoid of nutritional value.

Here's how to avoid common mistakes while cooking potatoes.

A treasure trove of nutrients

Potatoes are not only accessible and low in calories but also rich in valuable nutrients like zinc, phosphorus, magnesium, manganese, copper, folate, and beta-carotene. They are also a source of vitamins A, D, C, E, K, H, and B-group vitamins.

Additionally, potatoes are rich in dietary fiber, which positively affects digestion and intestinal peristalsis while providing a feeling of fullness.

Common mistakes to avoid

The primary goal when cooking potatoes is to preserve their valuable nutrients. Here are three common mistakes to avoid:

  1. Peeling before boiling: Many people peel potatoes before cooking, which is a mistake. Most of the essential nutrients are located close to the skin. It's better to boil potatoes with their skin on and peel them afterward when the skin becomes soft and easy to remove.

  2. Incorrect water temperature: Potatoes should not be submerged in cold water as it can lead to the loss of valuable vitamin C. Always add potatoes to boiling water.

  3. Salting at the beginning: Salting potatoes at the start of cooking can lead to the leaching of valuable potassium. It's best to salt them just before serving to preserve their taste and nutritional value.

Additional tips

  • To make your potatoes more aromatic, add spices like allspice, bay leaves, or a pinch of nutmeg to the water.

  • You can also steam your potatoes, a healthier method that retains more nutrients.

  • Potatoes can be baked in the oven. Just wash them, cut them into cubes, and place them on a baking sheet lined with parchment paper. Bake at 200°C for about 30 minutes until they are soft.

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