TIPS TO REDUCE NUTRIENT LOSS WHILE COOKING
It’s not unheard of for people to turn
over a healthy leaf at the start of a
new year. After a holiday season fi lled
with social engagements and diet-busting
meals, it’s no surprise many celebrants
view January as a time to right the
dietary ship.
Home cooking provides an opportunity
for people to gain greater control over
what they eat, and it’s well known that
certain methods of cooking are healthier
than others. But Healthline notes that
nutrient content is often altered during
cooking. For example, a 2017 study published
in the journal Food Science and
Biotechnology noted that vitamin C is
a water-soluble and temperature-sensitive
vitamin, which means it is easily
degraded during cooking. As a result,
researchers behind the study noted that
elevated temperatures and long cooking
times have been found to cause substantial
losses of vitamin C.
Such knowledge is undoubtedly useful,
but individuals may wonder what they
can do to ensure the meals they prepare
remain as nutritious as possible, even after
they’ve been cooked. When preparing
meals, individuals looking to maximize
the nutritional value of each meal can
consider these tips.
• Consume the liquid left after cooking
vegetables. It’s commonplace to drain
pots and pans of water after using them
to cook vegetables. However, when doing
so, individuals might literally be pouring
nutrients down the drain. In a 2016 interview
with CNN, registered dietitian
and author Elaine Magee noted that
boiling vegetables causes water soluble
vitamins like vitamin C, B1 and folate to
leach into the water, thus denying people
some of the nutritional content of these
healthy foods. Th ough it might seem unusual,
consuming the water that vegetables
are cooked in can ensure no nutrients
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are poured down the drain of a kitchen
sink.
• Consume cooked vegetables within a
day or two. Healthline notes that exposure
vitamin C content of vegetables. Th is is
something for people to keep in mind,
particularly if they like to prepare meals
in advance due to hectic schedules that
leave little time for daily cooking. Consume
so of preparing them to avoid losing out
on nutrients.
• Avoid pre-cut fruits and vegetables.
Some grocery store produce aisles feature
an array of pre-cut fruits and vegetables.
Th ough such off erings are undeniably
convenient for time-pressed individuals
who want to eat healthy, they also might
not be as nutritious as shoppers hope.
According to Verywell Fit, heat, oxygen
and light are the three factors that lead
to nutrient loss. When produce is uncut,
the interiors are of the food are protected
from oxygen and light. Once cuts are
made, such as when apples are sliced,
then nutrients such as vitamin C, vitamin
A and vitamin E might be lost.
OF
THE
to air after cooking can decrease the
cooked vegetables within a day or
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