How To Cook Without Losing Nutrients

How To Cook, Cook Without Losing Nutrients, How To Cook Without Losing Nutrients, Nutritious Food, How To Cook Healthy Meals

What if we told you that the way you cook your food can affect the potency and efficacy of the nutrients?

For instance, steaming your veggies retains the most vitamins and minerals for your body to absorb than when you roast them. On the other hand, as popular as grilled meats are, they are more nutritious when baked in the oven.

Try cooking your foods the nutritious way for a boost of vitamins and minerals going forward!

SOME NUTRIENTS ARE SENSITIVE TO HEAT

These nutrients get lost in the cooking process.

Generally, steaming is the best way to preserve most nutrients, then cooking in the microwave, then boiling. But it is quite varied depending on food and nutrients.

AVOID BURNED FOODS

When heating food, the protein becomes more available, although, if a Mailard reaction (the brown/burned surface of frying a piece of meat) - that part becomes indigestible.

COOK IN AN IRON CASSEROLE

Cooking in an iron casserole for a long time increases the amount of iron in the food.

BEST COOKING METHODS BASED ON NUTRIENTS RETENTION

Vegetables: Steam

Meat: Oven

Fish: Oven

Potato: Oven

Cheese and Diary: Boiling

EACH FOOD AND NUTRIENT IS UNIQUE

Vitamin C is heat sensitive and reduces when heated.

Up to 40% of B vitamins and minerals may be lost during grilling or boiling.

Frying Tuna has been shown to degrade its Omega-3 content by up to 70-85%, while baking causes only minimal losses.

NUTRIENT RETENTION VARIES

Like mentioned earlier, each food and nutrients is unique.

That is why nutrient retention varies depending on the cooking method, so make sure to vary the food you eat and vary the way you cook your food.