I’m Pavithra KB, nutritionist at The Kenko Life.
Cooking methods of food play a crucial role when it comes to preserving nutrients Some cooking methods can cause a significant loss of vitamins, minerals, and antioxidants, while others help retain or even enhance them. Below are a few essential cooking methods to follow.
Steaming Over Boiling:
Steaming is one of the best cooking methods for preserving nutrients in vegetables. Unlike boiling, which causes many water-soluble nutrients like vitamins B and C to leach out into the water, steaming helps retain these vitamins.
Cook with a Lid on:
Using a lid while cooking helps trap heat and moisture. This allows food to cook more efficiently, reducing the cooking time, which in turn helps preserve heat-sensitive nutrients like vitamin C and folate.
High-Temperature Cooking for Long duration:
Cooking at high temperatures for long periods can destroy certain vitamins and antioxidants. Methods like frying, grilling, or broiling at high heat can break down sensitive compounds like vitamin C, carotenoids, and flavonoids.
Saute or Stir-Fry Instead of Deep-Frying:
The heat while deep-frying breaks down the cell walls of vegetables, making nutrients like lycopene more bioavailable. On the other hand, sauteing or stir-frying with a small amount of healthy fat (like olive oil or avocado oil) at moderate heat can retain many more vitamins and antioxidants.
Avoid chopping vegetables and fruits too early:
Chopping fruits and vegetables earlier than cooking time can lead to the loss of certain nutrients as some vitamins are sensitive to light and air, so exposing them to oxygen can degrade their quality. If possible, cut food right before cooking to retain the most nutrients.
Roast or Grill with monitored cooking time:
Roasting and grilling can be great ways to cook food without compromising its nutritional content, as long as the temperatures aren’t too high. These methods help retain flavor and certain vitamins, particularly fat-soluble vitamins like vitamins A, D, E, and K. However, high temperatures can break down some sensitive nutrients, so it’s important to monitor cooking times and avoid overcooking.
Microwave Smartly:
The microwave is often thought of as a less-healthy cooking option, but it’s actually one of the best ways to preserve nutrients, especially when cooking vegetables. The short cooking time and minimal water usage help retain vitamins and minerals better than some other cooking methods.
Don’t Overcook:
Overcooking vegetables can cause them to lose not only their texture but also vital nutrients. Many vitamins and minerals are destroyed by heat over time, particularly vitamin C and folate. Cook your vegetables until they’re just tender, not mushy.
Incorporate raw foods:
Some nutrients, such as vitamin C and certain antioxidants, are destroyed by heat. Therefore, incorporating more raw fruits and vegetables into your meals can offer additional nutritional benefits. Raw salads, smoothies, and snacks are an easy way to add more of these essential nutrients to your diet.
