Cooking food in water and at high temperatures causes nutrients such as vitamins C and B complex, iron, calcium and proteins to be lost, reducing the nutritional value of the food.
These losses occur mainly in fruits and vegetables cooked in water, which end up losing around half of their vitamins and minerals.
So, see 7 tips for cooking food in the best way to maintain its nutrients.
1. Steaming
Steaming vegetables, fruits and vegetables causes only small losses of nutrients to occur, keeping most of them in the food. Furthermore, the flavor of vegetables also becomes more intense when steamed, without losing anything to the cooking water. See the cooking time for each steamed food.
2. Using the microwave
Another great option for preserving nutrients is to cook fruits and vegetables in the microwave, adding a small amount of water, as the more water in the pan or cooking container, the more nutrients will be lost.
3. Use the pressure cooker
Using a pressure cooker helps preserve nutrients because the cooking time is shorter, which reduces the loss of vitamins, minerals and proteins to water.
Furthermore, even in common pans, you should cook over low heat and for as short a time as possible, as the higher the temperature used and the longer the cooking time, the more nutrients will be lost.
4. Cooking meat in the oven and medium rare
Using the oven to cook meat is a good option to maintain its nutrients, as when it becomes charred and has a black layer of burnt meat, it undergoes changes that lose its nutritional value and also increases the presence of carcinogenic substances. See 3 tricks to enrich foods with iron.
5. Grilling meat over high heat
When preparing grilled meats, start the cooking process over high heat to form a protective layer that prevents nutrient loss. After turning both sides of the meat, reduce the heat and let it grill until the inside is cooked.
6. Cut into large pieces and do not peel
Whenever possible, you should cut vegetables into large pieces, only when cooking them, and do not remove the skins, as this helps prevent more nutrients from passing from the vegetable to the water.
Having the vegetables in large pieces also helps because this way they have less contact with water, reducing the loss of vitamins and minerals.
7. Use cooking water
To take advantage of the nutrients left in the water used to cook vegetables and fruits, one option is to use this water to prepare other foods and make them more nutritious, especially those that absorb water, such as rice, beans and pasta.
See also How to freeze vegetables to avoid losing nutrients.
