What cooking method minimizes nutrient loss?

Steaming. Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins, which are sensitive to heat and water ( 4 , 5, 6, 17 ). Researchers have found that steaming broccoli, spinach, and lettuce reduces their vitamin C content by only 9–15% (5).

How is nutrient loss minimized in food preservation?

Freezing. The nutrient value of a food is retained when it is frozen. Any nutrient losses are due to the processing prior to freezing and the cooking once the frozen food is thawed.

What is the healthiest method of cooking?

Healthy cooking methods include:

  • Steam, bake, grill, braise, boil or microwave your foods.
  • Modify or eliminate recipes that include butter or ask you to deep fry or sauté in animal fat.
  • Avoid added oils and butter; use non-stick cookware instead.
  • Don’t add salt to food as it is cooking.

How can we avoid destroying nutrients when cooking?

The three R’s for nutrient preservation are to reduce the amount of water used in cooking, reduce the cooking time and reduce the surface area of the food that is exposed. Waterless cooking, pressure cooking, steaming, stir-frying and microwaving are least destructive of nutrients. Frozen vegetables can be steamed.

How are nutrients lost during cooking?

Minerals get lost when food is first cut, then washed and the extra water in which they are boiled, is thrown away. Nutrients like vitamin B and C are lost when foods are boiled or soaked in water and the water is thrown away. Nutrients like vitamin A are lost when fats are used for cooking foods.

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How cooking affects nutrition?

The process of cooking food breaks down some of its fibers and plant cell walls, making it easier for the body to digest and absorb the nutrients ( 17 ). Cooking also generally improves the taste and aroma of food, which makes it much more enjoyable to eat.