Are vitamins lost during cooking?

The cooking process inevitably affects the chemical composition of products, changing their nutritional value both toward a decrease and an increase in the availability of certain compounds. For example, during thermal processing, a significant portion of water-soluble vitamins, such as vitamin C and the B vitamin group, are destroyed by heat and water. However, other nutrients, conversely, become much more accessible for assimilation by the human body, a striking example of which is lycopene in tomatoes, the concentration of which increases when stewed.

As for minerals, they are almost completely preserved in foods regardless of the chosen cooking method, although some of them may leach into the cooking water. To minimize the loss of valuable elements, it is recommended to cook food relatively briefly and use a minimal amount of water, for example, by simmering vegetables in their own juice. In addition, the widespread myth that raw foods are always healthier than thermally processed ones has no basis, as many vegetables require light cooking for better digestion.

To maximize the preservation of food benefits at home, apply these simple rules.