It is known that high temperatures do not affect vitamin K and most minerals, except for potassium. However, they destroy vitamins E, C, and B vitamins, except for riboflavin and niacin. The content of vitamins A, D, and E decreases during frying and baking.
The Impact of Cooking Methods on Vitamin Content
In one study, researchers examined how different cooking methods affect the level of vitamin C in broccoli, spinach, and lettuce. The vegetables were divided into portions of 100 g, after which they were boiled, steamed, and microwaved for five minutes.
The results showed that broccoli, spinach, and lettuce lost a significant amount of vitamin C when boiled — nearly 50%, and about 25% in the microwave. The least loss of vitamin C was observed with steaming — averaging from 8.6% to 14.3%.
Another study focused solely on broccoli. It was steamed and microwaved, boiled, fried, and sautéed. It turned out that all these methods, except for steaming, resulted in significant losses of vitamin C.
Tuna was also used in the experiments. The fish was fried, boiled, microwaved, and canned. When boiled and baked, tuna retained a significant amount of omega-3 fatty acids, unlike when fried and canned.
Methods for Preserving the Nutritional Properties of Food
To retain nutrients in food, you can follow these recommendations:
* Cook vegetables until they are tender.
* Serve hot dishes immediately to minimize the loss of vitamin C.
* Use olive or canola oil for dressing.
Source: health.24tv
