What precautions should be taken while cooking, so that the nutrients in food not get destroyed?
Answers
Explanation:
The three R's for nutrient preservation are to reduce the amount of water used in cooking, reduce the cooking time and reduce the surface area of the food that is exposed. Waterless cooking, pressure cooking, steaming, stir-frying and microwaving are least destructive of nutrients. Frozen vegetables can be steamed.
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The various vitamins and minerals are susceptible to destruction by air, light, water, acid, alkali, heat, time and the action of enzymes in the foods themselves. However, you can cut losses and significantly increase your nutrient intake by the care you take in choosing, storing and cooking foods. What to Choose
Lean meats, skinless poultry and low-fat dairy products have more nutrients per calorie than their fattier versions. Whole grains (for example, whole wheat pasta, oatmeal, brown rice) have more nutrients than foods made from refined grains, even if they are enriched. Whole grain foods leavened with yeast have less phytate, which can inhibit the absorption of calcium, iron and zinc. Parboiled, or converted, white rice is more nutritious than regular white rice. Dark green leafy vegetables and deep-yellow vegetables have more vitamin A than lighter-colored ones.
Fresh or frozen fruits and vegetables have more nutrients than canned ones (canning may reduce the amount of some vitamins by half). But fresh is not necessarily better than frozen, since frozen foods are usually processed soon after picking whereas fresh foods may spend days in transport and storage (both in the store and at home) before being consumed. If you cannot shop often, frozen produce may be more nutritious than fresh. Cooked vegetables that are reheated after being kept in the refrigerator for two or three days lose more than half their vitamin C.