Vitamin C
Vitamin C is highly sensitive to heat, light, and air exposure. It is often lost when vegetables and fruits are exposed to air or cooked for extended periods. To preserve vitamin C, use minimal cooking times, and opt for steaming or microwaving instead of boiling.
VITAMIN B1 (THIAMINE)
Thiamine, found in whole greens and legumes, is sensitive to heat and prolonged cooking. Use shorter cooking time or simmer gently to reduce Thiamine loss.
VITAMIN A
Vitamin A is found in foods like spinach, methi, carrots etc. Vitamin A dissolves easily in fats and oils. So, when food is fried in oil, vitamin A comes out from the food and goes into oil.
FOLATE
Folate is essential for cell repair and DNA synthesis but degrades rapidly when exposed to high temperature and water. Opt for steaming or eating leafy greens raw to preserve this nutrient.
POTASSIUM
The vital mineral for hearth and muscle function can leach into cooking water. Boiling potatoes or leafy greens can cause significant potassium loss. Use minimal water for cooking or save the water to cook soups.
VITAMIN B6
Vitamin B6 is heat sensitive and may degrade during frying or baking. Incorporate more raw or lightly cooked foods like banana and avocado into your diet.
IRON
Though heat doesn’t destroy iron. It may decrease in availability in some foods. Phytate in grains and legumes can also inhibit iron absorption. Soak or sprout grains and legumes to enhance iron bioavilability.
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