NUTRIENT RICH COOKING: TIPS AND TRICKS FOR HEALTHIER MEALS

Nutrient-Rich Cooking: Tips and Tricks for Healthier Meals

Most of us are aware that the foods that we eat contain nutrients that are important for the functioning of the body’s systems and provide our bodies with energy in the form of calories.

However, the way that the foods are processed in the form of cooking can have significant effects on the natural vitamins and other nutritional content present in the raw foods.

Depending on the method of cooking, some nutrients remain stable and retain their potency well during cooking, while others that are more fragile can easily lose their nutritional value and may not meet the body’s nutritional requirements.

Therefore, the type of cooking method used, the temperature at which different foods are cooked, and the duration of cooking all play an important role in nutrient retention in the body.

Water soluble vitamins

Water-soluble vitamins, such as vitamin C and the B vitamins, that are present in different types of foods, are particularly susceptible to losses during cooking. The texture of these vitamins is such that when they come into contact with water, they are easily dissolved.

Water is a very strong catalyst for these types of ingredients, whether they are green veggies or fruits. They tend to leach out when they are boiled or steamed. For example, boiling vegetables can result in the loss of up to 50% of the vitamin C content.

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Fat Soluble vitamins

Fat-soluble vitamins, present in foods, such as vitamins A, D, E, and K, are generally more stable, when compared to water-soluble vitamins. However, their nutritional values can still be lost if these types of foods are cooked at high temperatures for extended periods of time. For example, frying food can result in the loss of up to 25% of the vitamin A content in the food.

Besides losing out on the nutritional content in the food, frying the food adds up to the cholesterol content, depending on the type of oils that are being used at the time of frying the food. Fried foods, particularly, deep fried foods are bad for heart health, as they contain a lot of trans fats.

Minerals

Minerals that are present in food are generally not affected by cooking, although some minerals, such as iron, can be more easily absorbed when food is cooked, on a slow flame. For example, cooking meat in a slow cooker can increase the absorption of iron levels present in the raw meat by up to 20%.

Other Nutrients

Cooking can also affect the levels of other nutrients present in the food, such as antioxidants and phytonutrients. The role of antioxidants in the body is to help protect the cells from radical damage and enhance the immunity levels in the body to protect the body from disease and infections.

Phytonutrients, on the other hand are compounds that provide health benefits to the systems in body, including the digestive system. Some antioxidants and phytonutrients that are present in different foods, have different properties.

Some of these properties are stable during the cooking process, while others are more fragile and can be easily lost during the cooking process. For example, cooking tomatoes can increase the levels of lycopene, a powerful antioxidant, but it can also decrease the levels of vitamin C.

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Overall, the nutritional effects of processing the raw foods can vary depending on the different types of nutrients present in the foods being cooked, the methods being used to cook the food, the temperature at which the foods are being cooked, and the duration of cooking, among others. For e.g. some foods can absorb nutrients more effectively when cooked on a slow flame or in a slow cooker.

Therefore, it is necessary to have a basic understanding of the different types of nutrients that the body requires, along with the texture and the quality of the nutrients in order to get the nutritional benefits from the food, if one wants to follow a healthy lifestyle.

Tips for Preserving Nutrients During Cooking

Choose cooking methods that minimize nutrient loss, such as steaming, grilling, or roasting.
Cook food at lower temperatures for shorter periods of time.
Avoid overcooking food.
Cook vegetables in a small amount of water and use the cooking water in soups or sauces.
Add vegetables to soups, stews, and casseroles near the end of the cooking time.
Choose frozen fruits and vegetables over canned fruits and vegetables. Canned fruits and vegetables are often processed at high temperatures, which can destroy nutrients.
Choose a variety of foods from all food groups to ensure that you are getting all the nutrients you need.

By following these tips, you can preserve the nutritional content of your food and enjoy all the benefits that a healthy diet has to offer.

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