Science

How many vitamins remain in a cooked meal?

A healthy nutrition can improve health and energy levels. But cooking destroys most of the vitamins contained.

Cooking often improves digestion and absorption of many nutrients. For example, protein from cooked eggs is 180 % times more digestive than that of raw eggs.

But cooking mainly destroys the following vitamins:

vitamin C
B complex vitamins
vitamin A
vitamin D
vitamin E
vitamin K
potassium
magnesium
calcium

Boiling

Boiling reduces vitamin C content more than any other method of cooking. For example, 50 % of vitamin C contained in broccoli, decreases when it boils.

On the other hand, the boiling of fish does not affect the omega 3 contained in them unlike the frying which destroys them.

Baking in grill & oven

Grilled and oven baking reduces 40 % of the vitamins contained.

Sauteing

Quick sautéing vegetables without water prevents the loss of B complex vitamins and also favours the absorption of antioxidants and other plant elements contained in vegetables.

A study showed that the absorption of beta-carrots from carrots is 6,5 times greater when they are saved by raw, while this method also favours the lycopene contained in tomatoes.

Steam cooking

Steam cooking is one of the healthiest cooking methods for maintaining water soluble vitamins that are sensitive to water and high temperature.

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How to retain most of the vitamins during cooking

Use very little water during boiling.
Consume the broth from boiled vegetables as it contains many vitamins.
Do not peel vegetables until after cooking and if possible do not peel them at all as the peel is rich in fiber.
Cook the vegetables for a short time.
Consume the boiled vegetables within one or two days as the vitamin C content continues to decline with time.

What to do

It is important to choose the right way of cooking, to benefit from most of the nutrients contained but this is not always possible.

Every day nutrition has usually many vitamin deficiencies, so supplementing with a rich multivitamin like BEWELL can help replenish many vitamins. In addition, it offers energy and strengthens the immune system.