When you're trying to increase your intake of nutrients, eating real foods is the way to go. They contain a variety of nutrients difficult to find in a single supplement, including plant compounds, vitamins and minerals, as previously mentioned. However, it is also significant to know how to prepare our foods. Here Franziska Spritzler, RD, CDE, HealthLine.com, reflects on how cooking affects the nutrient content of foods:
“Eating nutritious foods can improve your health and energy levels.
Surprisingly, the way you cook your food has a major effect on the amount of nutrients in it.
This article will explore how the different cooking methods affect the nutrient content of foods.
Nutrient Content Is Often Altered During Cooking
However, several key nutrients are reduced with some cooking methods.
The following nutrients are often reduced during cooking:
- Water-soluble vitamins: Vitamin C and the B vitamins — thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B7) and cobalamin (B8).
- Fat-soluble vitamins: Vitamins A, D, E and K.
- Minerals: Primarily potassium, magnesium, sodium and calcium.
Boiling, Simmering, and Poaching
Boiling, simmering and poaching are similar methods of water-based cooking.
These techniques differ by water temperature:
- Poaching: Less than 180°F/82°C.
- Simmering: 185–200°F/85–93°C.
- Boiling: 212°F/100°C.
Vegetables are generally a great source of vitamin C, but a large amount of it is lost when cooked in water.
Because vitamin C is water-soluble and sensitive to heat, it can leach out of vegetables when they're immersed in hot water.
B vitamins are similarly heat sensitive. Up to 60% of thiamin, niacin and other B vitamins may be lost when meat is simmered and its juices run off.
However, when the liquid containing these juices is consumed, 100% of the minerals and 70–90% of B vitamins are retained (6).
Grilling and Broiling
Grilling and broiling are similar methods of cooking with dry heat.
When grilling, the heat source comes from below, but when broiling, it comes from above.
Grilling is one of the most popular cooking methods because of the great flavor it gives food.
However, up to 40% of B vitamins and minerals may be lost during grilling or broiling when the nutrient-rich juice drips from the meat (6).
There are also concerns about polycyclic aromatic hydrocarbons (PAHs), which are potentially cancer-causing substances that form when meat is grilled and fat drips onto a hot surface.
Luckily, researchers have found that PAHs can be decreased by 41–89% if drippings are removed and smoke is minimized (8Trusted Source).
Microwaving is an easy, convenient and safe method of cooking.
About 20–30% of vitamin C in green vegetables is lost during microwaving, which is less than most cooking methods (5).
The downside is that steamed vegetables may taste bland. However, this is easy to remedy by adding some seasoning and oil or butter after cooking.
Try this easy recipe for steamed broccoli with suggested additions to improve the flavor.”
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Read More … Article Source: https://www.healthline.com/nutrition/cooking-nutrient-content#section8
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