Cooking food in water and at high temperatures causes the loss of nutrients such as vitamin C and B complexes, iron, calcium and proteins, which decreases the nutritional value of food.
These losses occur mainly in fruits and vegetables cooked in water, which end up losing about half of their vitamins and minerals.
So check out 7 tips for cooking food in the best way to conserve nutrients.
Steaming vegetables, fruits and vegetables produces only minimal nutrient losses, preserving most foods. In addition, the taste of vegetables is also more intense steamed, without losing anything in the cooking water. Check the cooking time of each steamed food.
Another great option to conserve nutrients is to heat fruits and vegetables in the microwave, adding a small amount of water, because the more water in the pot or cooking bowl, the more nutrients will be lost.
Using the pressure cooker helps conserve nutrients because the cooking time is shorter, reducing the loss of vitamins, minerals and proteins in the water.
Also, even in common pans, simmer and for as little time as possible, because the higher the temperature used and the longer the cooking time, the more nutrients will be lost.
Using the oven to cook meat is a good option to conserve nutrients, because when they become stale and with a black layer of burnt meat, they undergo changes that lose their nutritional value and even increase the presence of carcinogens. Discover 3 tips for enriching iron foods.
When preparing grilled meats, start the cooking process over high heat, to form a protective layer that prevents nutrient loss, after flipping both sides of the meat, lower the heat and leave to roast until cooked inside.
If possible, you should cut the vegetables into large pieces, just in time to cook them, and not remove the peels, as this helps prevent more nutrients from passing from the vegetable to the water.
Having vegetables in large pieces also helps as they have less contact with water, which reduces the loss of vitamins and minerals.
To take advantage of the nutrients left in the water used to cook vegetables, 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 prevent nutrient loss.