Ways to Cook While Preserving Nutrition

Every day, we unknowingly make mistakes while cooking, which reduces or destroys the nutritional value of rice, lentils, fish, meat, and vegetables. As a result, we miss out on essential nutrients in our food. However, with a little caution, it is possible to prevent much of this nutritional loss.

There are several reasons why nutrients are lost during cooking, such as heat sensitivity. Vitamin C and certain B vitamins, such as thiamine and folate, are reduced at high temperatures.

Due to oxidation, vitamins A, C, E, and certain polyunsaturated fatty acids decrease when exposed to air during cooking. Soaking vegetables for long periods or boiling them causes water-soluble vitamins B and C to diminish. When peeling or chopping vegetables, breaking the cell walls allows air to enter, leading to the loss of some nutrients.

Additionally, some of our cooking habits contribute to the loss of nutrients. For example:

• Prolonged boiling or frying leads to the depletion of overall nutrients.
• We tend to cook fish and vegetables at high heat, which not only wastes nutrients but also produces harmful compounds.
• Reheating food frequently causes the loss of sensitive nutrients.
• Overcooking vegetables until they become too soft reduces the amount of water-soluble vitamins.
• Peeling vegetables too thickly causes the loss of nutrients that are concentrated just beneath the skin.
• Discarding the water used for boiling vegetables wastes a significant amount of soluble vitamins.

Guidelines to Preserve Nutrition:

• Wash rice in a small amount of water and use just enough water for boiling to avoid nutrient loss.
• Wash potatoes before cutting, and avoid soaking cut potatoes in water, as vitamins B1, B2, and C dissolve and are lost in water.
• Chop vegetables with the peel on whenever possible to retain the nutrients concentrated in the skin.
• Chop vegetables right before cooking to reduce exposure to air.
• Use a pot with a narrow opening to minimize the contact of air with the vegetables while cooking.
• Use only as much water as needed for boiling, and do not discard the water; instead, use it in other dishes.
• Avoid using iron or copper pots, as they can destroy vitamin C.

By following these proper cooking methods, we can preserve the nutritional value of our food and enjoy healthier meals.