- Cooking with a microwave preserves the nutrients found in vegetables
- Approximately 40 percent of vitamin B is lost when you grill meat
- Vitamin C in food may be reduced when food is cooked in water
You need to choose nutritious foods to eat if you want to be healthy, but do you know that the nutrients found in food can be changed depending on the cooking method you use? Here’s how cooking can affect the nutrients in a dish:
Simmering, boiling, and po
aching all fall under this cooking method category. Nutrients are either reduced or boosted when you boil food. Nutrient reduction has been observed in vegetables with large amounts of Vitamin C lost when cooked in water. Omega-3 fatty acids in fish dishes, however, are preserved when boiled.
Cooking With A Microwave
Microwaving food is not just convenient. Cooking with a microwave also preserves the nutrients found in vegetables. A 2009 study published in the Journal of Food Science showed that antioxidants are retained in food like artichoke, beets, garlic, and spinach greens that are cooked in a microwave. Researchers also observed that antioxidant capacity increases when microwaving corn, eggplant, and peppers.
Grilling Your Food
Grilling brings out the flavor in most dishes. However, the boost in flavor may also mean the loss of nutrients. Approximately 40 percent of vitamin B is lost when you opt to grill meat. The risk of carcinogenic compounds from grilling is also a health hazard that needs to be addressed.
Grilling your food produces toxic compounds such as PAHs (polycyclic aromatic hydrocarbons) and HCAs (heterocyclic amines) that are known to be carcinogenic. Opt for leaner cuts that have less fat when you grill meat. Consider limiting your intake of grilled food.
How you cook your dishes can affect the nutrients that you get from your food, so make sure to always consider the best cooking methods for preserving nutrients. This will help you get the most from the vegetables and meat that you eat.