Cooking foods, especially in a lot of water or fat at high heat, can reduce the amounts of vitamins and potassium in them, when vitamins such as C evaporate or get thrown out in the cooking water or oil. Just choose the best cooking methods to help retain vitamins and minerals. Most vitamins are sensitive to heat and water. Water-soluble vitamins, especially most of the B vitamins and vitamin C, leach into cooking water. Vitamins A, D and E are fat-soluble and leach into cooking oils. Vitamin C is the most likely to get lost in cooking, according to Scientific American. It’s susceptible to heat, air and water.
Several studies have shown that while cooking can degrade some nutrients, it can enhance the availability of others. As a result, no single cooking or preparation method is best, and that includes eating vegetables raw. Many people believe that raw vegetables are packed with more nutrition than cooked vegetables, but, again, it depends on the type of nutrient. One study of people in Germany who ate a raw food diet found that they had higher levels of beta carotene, but their plasma lycopene levels were well below average. Cooking breaks down the thick cell walls of many plants, releasing the nutrients stored in them.
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Some people claim that they can destroy nutrients in foods and produce harmful radiation. In fact, studies have found that microwaving is the best method for retaining the antioxidant activity of garlic and mushrooms 11, Ascorbic acid, monobasic potassium phosphate, metaphosphoric acid, potassium hydroxide, and potassium carbonate were purchased from Sigma-Aldrich St. The USDA tested nutrient loss when vegetables are boiled in little water versus enough water to cover the vegetables. Loss of nutrients in vegetables begins from preparation onward and is greater during the cooking process. After washing rice, it is soaked in water.