How to reduce valuable nutrients
loss during cooking
Introduction
Cooking is ability to plane and
safely organize food within budget
and time.
Commonly Used Vegetables
To cook or not to cook?
• Cooking of vegetables is better for overcome the load of germs. It tender the food and digestible.
• Some time it betters to eat fresh vegetables because they contain more nutrients then in cooked form nutrients leach out in cooking.
Why vegetables are important?
Vegetables are good source of
• Carbohydrates
• Protein
• Vitamins
• Minerals
• Fat (little amount)
• water
Function of the nutrients
CarbohydratesEnergy (fuel
provider)
Function of the nutrients
Protein • Growth
• vitaminsheart rhythm. Bones
and teeth formation,
energy providers
• mineralsPrevent heart diseases,
help in growth, promote
healthy skin
• fatsMaintain body
temperature, protection
of body, energy source
Water
Vehicle for oxygen and
nutrients, remove toxins
from body
• Healthier skin
• Better quality sleep
• Improved cardiovascular health
• Reduction of aches and pains in muscles and joints
• Decrease or elimination of headaches
• Stabilization of blood pressure
• More efficient digestion
• Stabilization of bowel movements
• Loss of excess weight
• Elimination of stored toxins
Minerals losses
• Squeezing of vegetables after boil.
• Soaking in water after thin slice
• Parching,
• Frying and
• Stewing.
How to reduce these losses
When peeling the skin ofvegetables do peel as thinlyas possible.
Do not cut vegetables intovery small cubes as eachsmall part comes in contactwith oxygen, destroyingvitamins
Do not soak vegetables ifyou must soak, use up thesoaking water to kneaddough, prepare soups andgravies.
Do eat with skin on whenever
possible.
Salads should be prepared just
before serving and should be
served in closed dishes to avoid
excessive exposure to air.
Do not throw away the excess
water drained after boiling of
vegetables
Cooking methods
• Waterless cooking,
• Pressure cooking,
• Steaming, stir-frying and
• Microwaving are
least destructive of nutrients.
The fresher the better.
Consume fresh as you can because fresh
vegetables contain more nutrients as
compared to cook vegetables
THANKS
