Did you know that the way you cook food impacts its nutritional levels? Not only does heating up food impact its texture and flavor, but cooking it improves digestion and increases the absorption of many nutrients. But, some water-soluble vitamins and fat-soluble vitamins and minerals are reduced during cooking. It’s important to note that not all cooking methods are equal and some ways of cooking are better than others for preserving nutrients.
Steaming, Boiling, Simmering, and Poaching
Steaming, boiling, simmering, and poaching are the best ways to preserve nutrients when cooking. Although Vitamin C and some B vitamins can be lost in water, you can get them back by using the water to make sauce or soup.
Grilling and Broiling
When cooking with dry heat, some B vitamins can be lost when the juice drips from the meat during cooking.
Roasting and Baking
These are good methods to preserve nutrients, but the longer something cooks, the more nutrients will be lost.
Sauteing and Stir-Frying
Because you’re cooking with fats like olive oil, they improve the absorption of plant compounds and antioxidants which helps preserve nutrients.
Microwaving
Even though many people believe that microwaving food strips it of nutrients, it’s actually a safe and convenient way to cook foods. Make sure you have short cooking times and reduced exposure to heat to preserve the nutrients. There is a small loss of Vitamin C, but it’s smaller than other cooking methods.
