STEPS IN MINIMIZING LOSS OF
NUTRIENTS DURING COOKING
Some nutrients are lost when foods are cooked.
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. Therefore we must think of ways of saving these
Wash vegetables before cutting them so that minerals and
vitamins are not destroyed. Do not wash the foods more than necessary.
Peel vegetables thinly as vitamins and minerals are found just
under the skin.
Cut vegetables into large pieces just before cooking. Small
pieces mean greater loss of nutrients.
If vegetables are to be cooked in water, put them into boiling
water. Scrape the peels very thin.
Use just enough water for cooking. Do not throw away the extra
water. Use this extra water to cook some other food.
Do not use cooking soda. Use of tam-arind or lemon juice helps
to conserve the vitamins.
Cook rice in just enough water which gets absorbed during
Cook in a pan which has a well fitting lid. When you cook in an
uncovered pan most nutrients are lost.
· Do not overcook the food as many nutrients
will be destroyed.