What vitamins are not destroyed by cooking?

Nutrients include carbohydrates, proteins, fats, vitamins, minerals and water.

Some vitamins are more abundant in cooked food than in raw food. So, boiled carrots, mushrooms, asparagus, cabbage and peppers contain more antioxidants if they are boiled or steamed. Broccoli, on the contrary, is healthier when eaten raw, since the amount of sulforaphane in this vegetable depends on the degree of heat treatment and will be maximum in the raw product.

The breakdown of vitamin C occurs at a temperature of 70 degrees. The process occurs gradually, the higher the temperature, the faster the vitamin is destroyed. For example. Cabbage loses up to 90% of vitamin C when cooked, and up to 50% when stewed. You can reduce the loss of vitamin C by steaming dishes. Thanks to this method, the loss of vitamin C is only 20-30%.

 

Which vitamins are not destroyed at high temperatures?

Vitamin A, vitamin D, vitamin E and vitamin K are fat-soluble vitamins. They do not break down when heated or exposed to air.

The content of some vitamins of the group drops by 30–50% depending on the duration of boiling, grinding of the product, etc. Thus, during cooking, vitamin B1 (thiamine) loses up to 45% of its benefits, when frying – up to 42%, and during stewing – up to 30%. It is also afraid of low temperatures – when frozen, half of the vitamin B1 contained in the product is lost.

Vitamin B2 (riboflavin) tolerates heat relatively well. When stewing, it loses only 10% of its biological activity, and when cooking – up to 43%. Vitamin B3 (vitamin PP) loses from 5 to 40% of its beneficial properties during heat treatment. Vitamin B12 (cyanocobalamin) is also unstable during heat treatment, especially in an alkaline environment.

The greatest loss during heat treatment in the group of B vitamins is caused by vitamin B9 (folic acid) – up to 80–90%. At the same time, short-term cooking somewhat enhances the effect of vitamin B6 (pyridoxine).