Vitamin CVitamin C is very delicate to warmth, mild, and air publicity. It’s usually misplaced when greens and fruits are uncovered to air or cooked for prolonged durations. To protect vitamin C, use minimal cooking instances, and go for steaming or microwaving as a substitute of boiling.
VITAMIN B1 (THIAMINE)Thiamine, present in complete greens and legumes, is delicate to warmth and extended cooking. Use shorter cooking time or simmer gently to scale back Thiamine loss.
VITAMIN AVitamin A is present in meals like spinach, methi, carrots and so on. Vitamin A dissolves simply in fat and oils. So, when meals is fried in oil, vitamin A comes out from the meals and goes into oil.
FOLATEFolate is important for cell restore and DNA synthesis however degrades quickly when uncovered to excessive temperature and water. Go for steaming or consuming leafy greens uncooked to protect this nutrient.
POTASSIUMThe important mineral for fireside and muscle perform can leach into cooking water. Boiling potatoes or leafy greens could cause important potassium loss. Use minimal water for cooking or save the water to prepare dinner soups.
VITAMIN B6Vitamin B6 is warmth delicate and will degrade throughout frying or baking. Incorporate extra uncooked or frivolously cooked meals like banana and avocado into your eating regimen.
IRONThough warmth doesn’t destroy iron. It might lower in availability in some meals. Phytate in grains and legumes may inhibit iron absorption. Soak or sprout grains and legumes to boost iron bioavilability.
