How to Cook Vegetables for Max Nutrients

G'day Legend,

I just got back helping broadcast the 2026 BPN G1M Ultra and have discovered a whole new meaning to the term grit and fortitude. I write this currently on the flight back to NYC and just want to give a massive shoutout to all runners and their crews. Special mention goes to Kendall and Mark, the last two runners, with Mark the last man standing after 73 laps and 306 miles over 3 days.

There's a lot of training and nutrition strategy that goes into these events. But while most of us aren't running 300 miles over 3 days, we're all asking our bodies to perform — and most people are leaving performance on the table without even realizing it. It comes down to something simple… and most people are getting it wrong: how you cook your vegetables.

In this week’s newsletter (4 min read):
🥦 Why steaming beats boiling for nutrient retention (and which vitamins you're losing down the drain)
🔥 The cooking method that preserves 90%+ of vitamin C (it's not what you think)
🍳 When roasting is worth the nutrient trade-off (and when it's not)

If you have a mate who's been boiling their vegetables into oblivion, send them THIS link.

The Science: What Happens When You Apply Heat

The way you cook your vegetables has a profound impact on what your body actually absorbs.

When you cook vegetables, two things are working against you: water-soluble vitamins (vitamin C, B vitamins, folate) leach into cooking water, and heat-sensitive compounds degrade at high temperatures.

But some nutrients actually become MORE available when cooked. Cooking carrots increases beta-carotene absorption. Cooking tomatoes makes lycopene easier for your body to use.

So the question isn't "should I cook my vegetables?" It's "which method preserves what I'm trying to get out of them?"

The Methods: What Works Best

Before we dive in: the best way to cook your vegetables is the one that works for you. If the only way you'll eat your veggies is by sautéing them, then that's the way you should do it.

Fun fact: I used to hate veggies growing up because my parents steamed everything. Now I'm open to steaming, but personally love a good roasted veg.

Steaming wins for nutrient retention.

Studies show steaming preserves 85-95% of vitamin C in broccoli, spinach, and carrots. It keeps glucosinolates (the cancer-fighting compounds in cruciferous vegetables) intact better than any other method.

Why? The vegetables never touch water, and the cooking time is short.

Microwaving is surprisingly effective.

Microwaving retains over 90% of vitamin C in spinach, carrots, sweet potato, and broccoli. The short cook time and minimal water use preserve heat-sensitive nutrients.

I don't own a microwave and don't intend on getting one. I reheat everything in a pot with just a tablespoon of water. Works perfectly.

Roasting works, but with trade-offs.

This is my favorite. Roasting at high heat (200°C / 400°F) caramelizes sugars and creates flavor, but degrades some vitamin C and B vitamins.

That said, roasting still beats boiling. And for fat-soluble vitamins (A, D, E, K) and carotenoids, roasting with a bit of olive oil can actually improve absorption.

Boiling is the worst for most nutrients.

Have you ever boiled Brussels sprouts? Don't. Boiling broccoli destroys up to 50% of vitamin C. Boiling spinach, cauliflower, and zucchini causes massive losses of antioxidants.

The only exception: if you're making soup or stew and consuming the cooking liquid, you're getting those nutrients back. Otherwise, you're pouring nutrition down the drain.

Stir-frying sits in the middle.

Fast, high heat with minimal water. You lose some vitamin C (20-30%), but the short cook time limits the damage. Adding healthy fat (olive oil, avocado oil) helps with absorption of fat-soluble vitamins.

I find this the most practical. You can add simple marinades for additional flavor.

What This Means for Your Meals

Here's how I think about it:

Steam when nutrient density is the priority. Broccoli, spinach, kale, Brussels sprouts. Quick, minimal water, maximum retention.

Roast when flavor matters more than vitamin C. Carrots, sweet potatoes, cauliflower, bell peppers. You're trading some nutrients for taste, but the trade-off is worth it if it means you'll actually eat them.

Stir-fry when you're building a meal. Bok choy, snap peas, mushrooms, zucchini. The fat helps with absorption, and the high heat creates texture contrast.

Never boil unless you're making soup. If the water goes down the drain, so do the nutrients.

The Bigger Picture

The best cooking method is the one that gets you to eat more vegetables. But if you're trying to maximize what you're getting out of your food — especially during heavy training, recovery, or periods of high stress — these small shifts add up.

Quick Notes

👟If you’re in the market for some new running shoes, the On Cloud Monster 3’s just dropped and I am loving them.

🏃Heading to Boston for the marathon (not running just to support) — hope I see you legends out there and good luck to everyone running!

#EatGoodFeelGood

— DC