Vitamins and cooking?

Question

I've heard that vitamins are often destroyed or denatured by cooking fruit/vegetables. How strong is this effect for different vitamins, length of cooking and cooking method?

Anyone have any numbers for me?

Answer 1

From what I've read, Vitamin A in Carrots are well kept in the cooking process. Water soluble vitamins are more susceptible to dissolving in boiling water or being destroyed in extreme temperatures. I think that is why the raw diet came about (eating produce without cooking them).

I think the best way to consume the vitamins is to drink the water these vitamins were boiled in.

I'm sorry, I don't really know what types of cooking methods there are.

EDIT: oh I found something
"The water soluble vitamins we eat are very sensitive, so cooking, and improper storage can easily eliminate the nutritional value.

The fruits and vegetables which contain these vitamins should be consumed in raw or boiled in less water and should not be stored for more than two days."
http://www.fitnesshealthzone.com/vitamins-supplements/overview-of-water-soluble-vitamins/

Answer 2

In general, if you cook vegetables quickly, by any means, they will retain the bulk of their vitamins. Steaming is an excellent way to cook veg, but think of the carbon footprint.

Heat will break down some of the vitamin content, whether you boil, stir-fry or steam, but good veg is so packed with vitamins that the loss will not seriously prejudice their nutritional value.

British cooking got its bad name through overcooked vegetables - 'boarding house sprouts'. My mum used to simmer cabbage for 3 hours, and was surprised when nobody ate it.

Veg works very well when slow-ccoked as part of a stew or casserole, and is a good way of increasing your veg intake if you are not keen on them when they are cooked plain. When I make a stew, goulash, navarin or ragout, I add sliced carrots, finely chopped french beans and even brussels sprouts early in the cooking process. The veg breaks down so as to be virtually unrecognisable, but all the vitamins and minerals have leached into the jus of the stew, and the cellulose thickens the jus, thus reducing the need for flour or other thickeners - you can start the stew by frying off the meat in a light roux, add your stock, and trust the veg to do the thickening for you.

Pureed beetroot is excellent in a goulash - puree it in a food processor, or crush it with a pestle and mortar.

If you find that cooking carrots in your stew makes it a little sweet for your liking, a 1/4 tsp of Tamarind concentrate will restore the balance - failing that, an oxo cube in a little water will do the trick nicely.

Answer 3

The best way to preserve vitamins is to steam the vegetables, instead of boiling in water. In that case, most vitamins stay in the water.
If you steam them, the vitamins stay inside the vegetables.

Answer 4

fruit grows on shrub or vines and fresh vegetables grow in the earth.

Answer 5

depends on the veg.
carrots + tomatoes are better cooked - cooking releases the beta carotine so our bodies can absorb it better. but many other veg are better raw

check this out: http://news.bbc.co.uk/1/hi/health/359175.stm