Which method is best for preserving nutrients while preparing vegetables?

Steaming vegetables briefly is the best method for preserving nutrients because it cooks the vegetables quickly and uses minimal water. This method ensures that water-soluble vitamins, such as Vitamin C and many B vitamins, do not leach out into the cooking water, as they would in the first option of boiling. In addition, steaming allows the vegetables to maintain their vibrant colors, textures, and nutrients, which can be diminished by prolonged cooking methods like frying or boiling.

When frying in oil or cooking at high heat, there is a greater risk of nutrient loss due to the longer cooking times and the high temperatures involved. Both of these methods can cause vitamins and minerals to break down or be lost. Steaming, in contrast, is gentle and effective, making it the preferred technique for maintaining the nutritional integrity of vegetables.