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How Cooking Affects Nutrient Content of Foods?

Steaming:

Retains most nutrients as food is cooked in its own steam, preserving vitamins and minerals.

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Frying:

Reduces some nutrients due to high heat and oil use, but can enhance flavor and texture.

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Sautéing and Stir-frying:

Quick cooking at high heat can lead to nutrient loss, but it retains the crunchiness and flavor of vegetables.

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Baking:

May cause nutrient loss, especially in water-soluble vitamins, but can enhance flavors through caramelization.

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Microwaving:

Minimizes nutrient loss due to shorter cooking times and minimal water use. Good for nutrient retention.

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Grilling:

Fat drips away, reducing calorie content, but some nutrients may be lost due to high heat and flames.

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Boiling & Simmering:

May lead to nutrient loss in water-soluble vitamins. Nutrients may leach into the cooking water.

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Blanching:

Brief boiling before plunging into cold water can help retain color, texture, and some nutrients.

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Slow Cooking:

Slow Cooking: Maintains nutrient content better than prolonged high-heat cooking methods, as it's done at lower temperatures.

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