What cooking methods preserve nutrients best?
Written by
David Nelson
Reviewed by
Prof. Graham Pierce, Ph.D.Intelligent techniques for cooking retain nutrients that otherwise would be locked up in raw foods. Steaming broccoli, for instance, preserves the vitamin C it contains; roasting carrots increases the absorption of beta-carotene. Such methods convert foods into more nourishing forms of themselves, without losing valuable compounds.
Water-Sensitive Methods
- Steaming vegetables above boiling water prevents vitamin B and C loss
- Quick blanching stops enzyme activity that degrades nutrients over time
- Using minimal water when poaching fish preserves delicate omega-3s
Heat-Controlled Approaches
- Stir-frying at high heat seals surface nutrients quickly
- Sous vide cooking maintains precise temperatures below degradation points
- Roasting below 375°F caramelizes sugars without creating harmful compounds
Avoid prolonged boiling, in which nutrients leach out into the water. Instead, use broth or wine for poaching, thereby finishing the cooking with flavor. Acids from citrus juices can be used to enhance the tonalities and vitamins of vegetables, helping to maintain their color.
Dry heat techniques such as baking and roasting provide various benefits. For example, when tomatoes are roasted, the lycopene they contain is released more efficiently, and sweet potatoes release their antioxidant availability. If possible, keep skins on when cooking to retain mineral content.
Recent innovations, such as sous vide, have enabled a greater level of precision. By placing food in a sealed bag in low-temperature water for an extended period, oxidation and overcooking are prevented. It is beneficial for delicate vegetables and tender proteins.
Read the full article: Essential Healthy Food Benefits Everyone Should Know
