Effects of Cooking on Nutrients

Effects of Cooking on Nutrients

Eating nutritious food can improve health and energy levels. The way of cooking food has a major effect on the nutrient contents. Exposure to heat, light or oxygen will alter the nutrients in food.

The following nutrients are often reduced during cooking.

Water Soluble Vitamin: Vitamin C and vitamins B – thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, folic acid and cyanocobalamin.

1. Guidelines for Nutrients Conservation

Conservation of nutrients means saving nutrients during the process of prepara-tion and cooking of food.

To conserve nutrients in food items the following techniques can be practiced:

1.     Wash vegetables before cutting

2.     Cut vegetables into large pieces just before cooking

3.     Scrape the peels of vegetable as thin as possible because vitamins and miner-als are found just under the skin of the vegetables.

4.     Soak dry pulses with enough water prior to cooking.

5.     Use just enough water for cooking.

6.     Cooking in a pan which has a well-­ fitting lid avoids nutritional loss.

7.     Do not overcook the food.

8.     Do not use baking soda while cooking.

9.     Choose a suitable cooking method for each food items to preserve nutrients

2. Tips for Making Healthy Choice of Food

Make Careful Menu Selection: Order items with more vegetables and choose lean meats

Drink Water with Your Meal: Try add-ing a little lemon to water or ordering unsweetened iced tea instead of soda

Special Order: Order for vegetables and main dishes to be served without the sauces

Eat Mindfully: Chew food more thor-oughly and avoid eating on the run