Do greens lose calcium from cooking?
I buy 3 lbs of collards every week (lots of cabbage and broccoli as well). I don’t like them raw, so I steam them for about 15-20 minutes. Is the calcium content of leafy vegetables greatly reduced from cooking/overcooking? Do I overcook my greens? I have no idea about how long I need to steam them. I simply follow the instructions of the steaming machine’s manual. As I don’t wish to lose too much nutrition, can you please tell me if I’m overdoing my greens?
If you compare raw collards to boiled and drained collards at PeaCounter.com, you will see that they have, respectively, 4.8 and 5.4 mg of calcium per calorie. In this case, cooking the collards miraculously increased their calcium! I think it’s safe to assume this was from variance among batches of collards.
So, it appears that cooking greens results in only negligible calcium loss, if any.
15-20 minutes seems rather long to cook collards, but steaming can take longer than steeping (which is what I do), so I’m not sure. You could try steaming for 10 minutes to see if that’s long enough.