Cook Your Food Without Losing the Vitamins

Cooking Without Losing Vitamins in Your Food

When we talk about what to eat in order to get all the vitamins. It is important and fundamental to always keep in mind that it is best to go for a diet as varied, complete and balanced as possible since this is the simplest and most important thing for our organism. All the essential nutrients you need for its proper functioning (and, in short, to have good health) is what you eat.

Various Sources of Vitamins

However, it is very common and known to all about what foods provide certain vitamins and minerals. The only thing that is not understood by the many people is, actions that can influence these nutrients are lost even before eating the food – that’s is during the cooking.

Let’s take an example: Cooking decreases the content of vitamins such as vitamin C or nutrients such as fiber from the food that you cook. It does eliminate other nutrients such as folic acid or lycopene (even more if we add small amounts to the cooking of oil) from your food during cooking.

Let’s see a step by step general guide to preserving its properties is to cook them very little, at a slow fire and better with steam since water drags many of its essential nutrients.

Which Vitamins are More Sensitive to the High Temperature?

There are certain vitamins and nutrients that can be seriously affected by changes in temperature so that they can be destroyed even completely from the food you’re cooking because of the faulty cooking methods.

The super volatile vitamins include vitamins such as folic acid (B9), vitamin B1, vitamin B6 and vitamin C.

Then, What are the Best Cooking Methods to Avoid Losing Vitamins?

  • Various Cooking Methods to Avoid Losing VitaminsExpress Cooking: Cooking in this way means less loss of nutrients than other equally healthy options, such as boiling or stewing.
  • Stewing: This is a long-term cooking method but you should cook at a moderate temperature. In this method, you tend to lose a smaller amount of vitamins.
  • Baking: Although it depends on the time and temperature necessary for the cooking of the food, in general, there are minimal losses of nutrients. Obviously, the longer and higher the temperature, the more vitamins lost.
  • Frying: Unlike what can be thought, it is a form of cooking that actually destroys fewer vitamins. However, it is not a healthy option to choose it daily.

When the vegetable is lightly cooked, it maintains an exquisite crunchy texture. For some reason, we have become accustomed to eating soft and overcooked vegetables but it is preferable to keep it al dente. This firm texture and its intense green color will give us a true culinary pleasure.

Cooking is easy and simple, and preparing healthy meals is also easy. The recommendation of the experts is to follow these tips to get well-prepared dishes and make the most of the nutrients that each food can bring to the body.

If you seek any kind of advice related to vegan cooking from us, then do not forget to ask them in the comments section below.

Tips to Lose Weight with a Vegan Diet

Vegan Diet Weight Loss

In any case, if you want to achieve a decrease in weight following a vegetarian diet, the following tips may be useful:

Following a weight loss diet is a process that requires a change of habits and then you have to maintain that for months. That is, you have to be patient and constant but the results will be very rewarding both psychologically and physically.

This is the same as, the diet of weight loss should guarantee a slight reduction of caloric intake, a correct diet and a definitive modification of eating habits to avoid the well known “rebound” effect.

Go Vegan

Some Vegan Diet Tips that You Should Follow

  • 4 or 5 Meals a Day: Breakfast, mid-morning, lunch, snack, and dinner. It is very important to follow all the meals plan and try not to miss any of the meals during the day.
  • Eat slowly and chew food well.
  • Drink plenty of water but without forcing the body. It is recommended to drink 2-4 liters of water per day between meals. Drinking enough water will keep your digestion and metabolism rate optimum.
  • Use iodized salt but not in a large amount. Try to replace the salt or combine it with other types of condiments (lemon, garlic, vinegar, mustard grains, paprika, pepper, oregano, parsley, and/or any type of aromatic herbs).
  • Substitute refined foods for wholemeal (wholemeal bread, wholemeal pasta, brown rice etc.)

Include Fruits in Your Diets

Avoid or decrease the intake of:

If you really want to lose weight and be healthy, you must reduce or avoid the intake of the following listed things. These are very injurious to your health.

1. Sugars and sugary foods (sugar, honey, cakes, prepared desserts, ice cream, custard, pastries, fruits in syrup, jams with added sugars …). If you can not eat your food with the natural flavors. It is preferable to use artificial sweeteners but in the very limited amount.

Fruit Juice2. Fats and oils. Avoid the use of butter and margarines. Try to use, for both seasoning and cooking, a minimum of 2 tablespoons a day of virgin olive oil for cooking of your foods. (I also advice you to consume 1 tablespoon of raw olive oil per day to cover the needs of omega 3 fatty acids).

3. Greasy and very caloric cooking: Avoid this type of cooking methods.

The most suitable cooking methods to avoid loss of vitamins and minerals are boiling, steaming, baking, grilling and baking in the microwave in its own juice by papillote method(wrapped in aluminum foil and oven until it swells).

4. Alcoholic beverages, packaged juices and sweetened soft drinks. On special occasions, choose natural juices, light drinks or very low alcohol.

5. Whole dairy products (milk, cheese, yogurt, dairy desserts): It is preferable to opt for alternatives of vegetable origin or use them skimmed.

6. Fruit juices.

Final Words

Try to take fruit for dessert and make it citrus (orange, kiwi, grapefruit, tangerine, strawberries etc.) to ensure the absorption of Iron.

Never forget to do physical exercises daily because, if you do some physical activity daily for 1 hour, it will keep you fit and maintain your digestion properly.

If you seek any other info, then you’re welcomed in the comments.

Best Way to Make Veg Nutritious Salad

Veg Nutritious Salad

A nutritious salad should be an important part of our diet because it provides us with the necessary fiber so that our metabolism works correctly. However, some people can add ingredients that can block this process, due to excess saturated fats or calories.

Therefore, you must learn to choose the right foods that a nutritious salad should carry, to help you lower or maintain your weight, and function your day-to-day tasks easier.

In a study, researchers at Purdue University say that most of the ingredients in salads are vitamins and monounsaturated fats, which are very beneficial for the body.

Nutritious Salad

This is because some products have carotenoids, a class of nutrients that can only be absorbed by the body with the help of monounsaturated fats. Some examples of these are carrots, tomatoes, and onions.

Most nutritious salads have raw or cooked fruits and vegetables, however, you must add these five ingredients to complement their benefits:

  • Avocado: It is a food that complements the nutritious salad because it contains good fats that help the body. You only need a quarter of a piece to enjoy its benefits. In addition, it will help you prevent cardiovascular diseases.
  • Olive Oil: With a third of a small spoon you will have monounsaturated fats that will help you absorb all the nutrients, as well as a good amount of vitamin E.
  • Olive: Although its consumption must be moderated by the amount of sodium that they have, when adding between 8 and 10 olives you will have the amount of monounsaturated fat that your organism needs.
  • Walnuts from India: If you add eight pieces of this seed you will have a good dose of magnesium and phosphorus, which are essential for bone health. It will also help regulate sleep cycles.
  • Queso Fresco: In addition to giving you a good amount of calcium, you benefit from a dose of monounsaturated fats.

Nutritious salad

For you to enjoy all the benefits of foods rich in monounsaturated fats, we present the following recipe for a nutritious and low- calorie salad:

Below are the complete methods to create the best nutritious salad to keep your metabolism optimum and keep you healthy.Salad: Best Nutrition


Two cups of watercress leaves
American lettuce
Two tomatoes cut into slices
50 grams of panela or fresh cheese cut into cubes
Half a cup of walnuts from India
An avocado


Two tablespoons of balsamic oil
A tablespoon of olive oil
A clove of minced garlic
Salt to taste


  • Place the lettuce leaves and watercress in four bowls.
  • Add the slices of tomato and Avocado.
  • Distribute the cheese cubes and nuts.
  • Add a spoonful of the dressing to each salad.

With this nutritious salad, you will enjoy a good state of health. Do not forget to mix the ingredients in moderation, so as not to exceed the maximum amount of monounsaturated fats.

Bon Appetite!

Any queries or questions are welcomed in the comments.