steamed vegetables lose nutrients

Hello yelena1207,

If you must cook your veggies, then quickly stir fry them or steam them.  Do not boil them in water.  Steam carries more heat than boiling water and quickly tenderizes veggies.  This leaves a bright color, indicating they were cooked properly and that their nutrients are intact.  Vitamin Bs are heat sensitive and so is vitamin C.  Boiling destroys them.  Steaming your veggies is the way to go.  However, it depends on what you're trying to get out of the veggie.  For example, tomatoes.  If you want vitamin C from a tomatoe, then eat it raw or quick steamed.  If you want the lycopene (another antioxidant) from it, then you need to really cook it.  This activates the lycopene so your body can absorb it.  Lycopene is good for a number of tissues but particularly the prostate.  It's been known to prevent prostate cancer.