Boiled vegetables lose a lot of their water-soluble vitamins to the cooking water. Steaming vegetables helps keep the vitamins intact. These include the eight B vitamins B1, B2, B3, B6, B12, folate biotin and panothenic acid as well as vitamin C. Water-soluble vitamins are more common in fruits, vegetables and grains equally.~ Magazine Excerpt.
Ever thought as a kid if those heavily boiled minted peas were good for you? well they weren’t, even the healthy soluble fibre is lost to the cooking water. you could’ve had pea tea with the water and would do better at your health then those minted peas. You can steam them or if you don’t have a steamer, put them in a microwave. The microwaves only react with the water molecules in the food, its been proven many times it doesn’t break down the vitamins (unless the food gets too hot at ~250+ celcius and it will definitely will break the microwave if it gets that hot.).