Eating nutritious foods can help you feel better and have more energy.
Surprisingly, the way you prepare your food has a significant impact on the amount of nutrients it contains.
This article investigates how different cooking methods influence the nutrient content of foods.
Cooking frequently alters nutrient content. Cooking food improves digestion and increases nutrient absorption. Cooked eggs, for example, have 180% more digestible protein than raw eggs. However, some cooking methods deplete a number of essential nutrients.
Cooking frequently reduces the following nutrients:
• Water-soluble vitamins include vitamin C as well as the B vitamins thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), and cobalamin (B12)
• fat-soluble vitamins: A, D, E, and K • minerals: potassium, magnesium, sodium, and calcium
Poaching, simmering, and boiling
Water-based cooking methods such as boiling, simmering, and poaching are all similar.
These techniques differ depending on the temperature of the water:
• poaching temperature: less than 180°F (82°C)
• simmering temperature: 185-200°F (85-93°C)
• boiling point: 212°F (100°C)
Vegetables are generally high in vitamin C, but much of it is lost when they are cooked in water.
In fact, boiling depletes vitamin C more than any other method of cooking. When broccoli, spinach, and lettuce are boiled, they can lose up to 50% of their vitamin C content.
Because vitamin C is water-soluble and heat-sensitive, it can leach from vegetables when immersed in hot water.
The B vitamins are also heat sensitive. When meat is simmered and its juices run off, up to 60% of the thiamine, niacin, and other B vitamins may be lost.
When the liquid containing these juices is consumed, however, all of the minerals and 70-90% of the B vitamins are retained.
Boiling, on the other hand, was shown to preserve omega-3 fatty acid content significantly better than frying or microwaving.
Broiling and grilling
Grilling and broiling are both dry heat cooking methods.
When grilling, the heat comes from below, whereas broiling comes from above.
Grilling is one of the most popular cooking methods due to the delicious flavour it imparts on food.
However, when the nutrient-rich juice drips from the meat during grilling or broiling, up to 40% of the B vitamins and minerals may be lost.
Concerns have also been raised about polycyclic aromatic hydrocarbons (PAHs), which are potentially carcinogenic compounds formed when meat is grilled and fat drips onto a hot surface.
However, researchers discovered that removing drippings and minimising smoke can reduce PAHs by 41-89%.
Microwaving
Microwaving is a quick, easy, and safe way to cook.
Microwaved food retains its nutrients due to its short cooking time and low heat exposure.
Microwaving, in fact, has been shown in studies to be the best method for retaining the antioxidant activity of garlic and mushrooms.
Meanwhile, microwaving loses about 20-30% of the vitamin C in green vegetables, which is less than most cooking methods.
Baking and roasting
Cooking food in an oven with dry heat is referred to as roasting or baking.
Although the terms are somewhat interchangeable, roasting is typically reserved for meat, whereas baking is reserved for bread, muffins, cake, and other similar foods.
Most vitamin losses, including vitamin C, are minimal with this cooking method.
However, because of the long cooking times at high temperatures, the B vitamins in roasted meat may be reduced by up to 40%. (6).
Stir-frying and sautéing
Food is sautéed or stir-fried in a saucepan over medium to high heat in a small amount of oil or butter.
These methods are very similar, but stir-frying involves frequent stirring of the food, a higher temperature, and a shorter cooking time.
In general, this is a healthy method of cooking.
Cooking for a short period of time without water prevents B vitamin loss, and the addition of fat improves plant compound and antioxidant absorption.
According to one study, beta carotene absorption was 6.5 times higher in stir-fried carrots than in raw carrots.
Another study found that eating tomatoes sautéed in olive oil increased blood lycopene levels by 80% more than eating them raw.
Stir-frying, on the other hand, has been shown to significantly reduce the amount of vitamin C in broccoli and red cabbage.
Frying
Frying is the process of cooking food at a high temperature in a large amount of fat, usually oil. Batter or bread crumbs are frequently used to coat the food.
It’s a popular method of cooking because the skin or coating maintains a seal, keeping the inside moist and evenly cooked.
The fat used for frying enhances the flavour of the food.
Not all foods, however, are suitable for frying.
Fatty fish are high in omega-3 fatty acids, which have numerous health benefits. These fats, however, are extremely delicate and easily damaged at high temperatures.
Frying tuna, for example, has been shown to degrade its omega-3 content by up to 70-85%, whereas baking causes only minor losses.
Frying, on the other hand, preserves vitamin C and B vitamins and may increase the amount of fibre in potatoes by converting starch into resistant starch.
Toxic substances known as aldehydes are formed when oil is heated to high temperatures for an extended period of time. The presence of aldehydes has been linked to an increased risk of cancer and other diseases.
The amount of aldehydes produced is affected by the type of oil used, the temperature, and the length of cooking time. Reheating oil also promotes the formation of aldehydes.
If you’re going to fry something, don’t overcook it and use one of the healthiest frying oils.
Steaming
Steaming is one of the best cooking methods for preserving nutrients, particularly water-soluble vitamins that are heat and water sensitive.
According to research, steaming broccoli, spinach, and lettuce reduces their vitamin C content by only 9-15%.
Steamed vegetables, on the other hand, may taste bland. This is easily remedied by adding seasoning and oil or butter after cooking.
Cooking tips to maximise nutrient retention
Here are ten cooking tips to help you save nutrients:
1. When poaching or boiling, use as little water as possible.
2. Drink the liquid that remains in the pan after cooking the vegetables.
3. Return any meat juices that have dripped into the pan.
4. Wait until after cooking to peel vegetables. Better yet, avoid peeling altogether to maximise fibre and nutrient density.
5. Cook vegetables in less water to prevent the loss of vitamin C and B vitamins.
6. Eat any cooked vegetables within a day or two, as their vitamin C content may continue to decrease when exposed to air.
7. If possible, cut food after cooking rather than before. When food is cooked whole, it is subjected to less heat and water.
8. When possible, cook vegetables for only a few minutes.
9. Use the shortest cooking time necessary for safe consumption when cooking meat, poultry, and fish.
When cooking vegetables, avoid using baking soda. Although it aids in colour retention, vitamin C will be lost in the alkaline environment created by baking soda.
In conclusion
To maximise the nutritional quality of your meal, choose the proper cooking method.
There is, however, no perfect cooking method that preserves all nutrients.
In general, cooking for shorter periods of time at lower temperatures with less water yields the best results. Do not let the nu
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