8 vitamins and minerals that are lost in cooking (and how to retain them)

Nutrients lost in cooking

Cooking enhances flavor, texture, and digestibility of food, but it can also cause significant nutrient loss. Heat, water, and cooking duration can degrade essential vitamins and minerals, potentially diminishing their health benefits. Here’s a list of eight vital nutrients that are most vulnerable and tips to preserve them.

Vitamin C

This water-soluble vitamin is highly sensitive to heat, light, and air. Boiling vegetables can cause up to 50% of vitamin C to leach into the cooking water.Tip: Steam or microwave vegetables instead of boiling, and consume raw options like citrus fruits and bell peppers to maximize intake.

Vitamin B1 (Thiamine)

Thiamine, found in whole grains and legumes, is sensitive to heat and prolonged cooking.Tip: Use shorter cooking times or simmer gently to reduce thiamine loss. Avoid rinsing grains excessively before cooking to retain more nutrients.

Folate (Vitamin B9)

Folate is essential for cell repair and DNA synthesis but degrades rapidly when exposed to high temperatures and water.Tip: Opt for steaming or eating leafy greens raw to preserve this nutrient.

Potassium

This vital mineral for heart and muscle function can leach into cooking water. Boiling potatoes or leafy greens can cause significant potassium loss.Tip: Use minimal water for cooking or save the water to make soups and broths.

Vitamin B6

Vitamin B6 is heat-sensitive and may degrade during frying or baking.Tip: Incorporate more raw or lightly cooked foods like bananas and avocados into your diet.

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Iron

Though heat doesn’t destroy iron, it may decrease its availability in some foods. Phytates in grains and legumes can also inhibit iron absorption.Tip: Soak or sprout grains and legumes to enhance iron bioavailability.

Calcium

Calcium loss occurs when cooking leafy greens due to oxalate binding.Tip: Choose low-oxalate greens like kale over spinach for better calcium retention, or blanch briefly instead of prolonged cooking.

Magnesium

Like potassium, magnesium can be lost in cooking water, especially when boiling vegetables.Tip: Use steaming or roasting to lock in magnesium, and incorporate seeds and nuts, which retain this mineral well.

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