Cooking methods can dramatically change food nutrient content and health benefits. How cooking impacts food nutrients:
1. Heat Sensitivity
Cooking can deplete heat-sensitive vitamins and minerals. Vitamin C degrades in high temperatures.
2. Water Solubility
In boiling or blanching, water-soluble vitamins like vitamin B and vitamin C can leach into cooking water. Avoid water contact by steaming or microwaving to maintain nutrients.
3. Fat Solubility
Vitamin A, D, E, and K are better absorbed when cooked in fat or oil. However, overfrying or deep-frying can reduce nutrients and increase calories.
4. Protein Denaturation
Cooking denatures proteins, affecting their structure and digestibility. Cooking can improve protein digestion but also deplete amino acids.
5. Antioxidant Activity
Grilling, roasting, and broiling can increase the antioxidant activity of foods by forming Maillard reaction products. However, overcooking or charring can produce hazardous chemicals.
6. Fiber Content
Cooking softens fiber, making foods simpler to digest. Peeling or juicing fruits and vegetables reduces fiber content.
7. Mineral Retention
Stable minerals like potassium, magnesium, and calcium can be preserved in foods when steamed or baked.