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.
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?
- Express 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.