Ways to Keep Nutrients Intact When Cooking

Learn how to maintain vitamins intact when cooking and making ready meals at residence! 

Cooking strategies aren’t one-size-fits-all, sure cooking strategies can lead to kind of nutrient translation to your finish product. Because of this, you’ll be able to deliberately differ the cooking strategies you select based mostly on the totally different nutrient makeups of sure meals. Pretty cool, proper? 

Now does this imply you want to be hyper-vigilant and solely use sure cooking strategies for sure meals? Absolutely not! But it will probably’t damage to find out how to optimize these well being advantages and take in all that diet when you’ll be able to. 

Today, uncover the essential framework for optimizing the well being advantages of the meals you’re about to eat so you will get the perfect nutrient bang in your buck.

Raw Whole Foods 

When discussing nutrient utilization, it’s finest to begin with the unique meals element – uncooked fruit and veggies. By consuming fruit and veggies of their most pure state, you’re not lacking out on any of these nice vitamins. For instance, a research confirmed that greens ship probably the most Vitamin C when consumed uncooked (1).

So does this imply that right here at NS we advocate or encourage a raw-only weight loss plan? Nope! We love cooked fruit and veggies simply as a lot. Research has additionally proven that cooking can generally really improve the provision of different vitamins reminiscent of lycopene and carotenoids. These vitamins are simpler for our our bodies to digest and use as soon as they’ve been heated.

So what does this imply? A mixture of cooked and uncooked produce is the easiest way to go. If you don’t already, you’ll be able to attempt mixing in some uncooked snacks and recipes together with your typical cooked go-to’s. You can head to the Nutrition Stripped recipe index to discover some new ones to attempt! 

Cooked Whole Foods

Let’s now undergo every technique of cooking produce to focus on the assorted implications and issues! That method, you’ll really feel totally ready the following time you’re within the kitchen and would really like to put together a meal that’s jam-packed with diet. 


The first technique of cooking we now have is boiling. When discussing how to maintain vitamins intact whereas cooking, boiling is a good place to begin. It’s a go-to technique for rapidly making ready meals in a considerable amount of scorching water.

Since water is concerned, nonetheless, the variety of water-soluble vitamins reminiscent of vitamin C, B1, and folate enormously decreases after cooking. Studies have proven this to be the case, particularly with cruciferous greens like broccoli, the place it brought about nice losses of chlorophyll, soluble protein, soluble sugar, vitamin C, and glucosinolates (2, 3).

Therefore it is likely to be a good suggestion to stick to soups and different broth-based recipes involving leafy greens and boiling water, that method you’ll be able to maintain these vitamins intact within the recipe.

On the flip facet, different greens have been proven to preserve the very best stage of their antioxidants when boiled, like cauliflower, peas, and zucchini (4). So the following time you’re on the lookout for a vegetable to boil, begin right here!


Grilling is a scrumptious method to get pleasure from meats and greens alike. It’s additionally a good way to maintain vitamins intact when making ready each, particularly after we maintain the juice of the meat hanging round. It’s a selected favourite of mine in the summertime! Especially grilled romaine salad.

To make this your self, take a head of romaine lettuce and reduce it longways. Next, brush the strips with olive oil and sprinkle with a contact of sea salt. Lastly, grill them cut-side down for about 4 minutes or till grill marks are seen.

This is a scrumptious method to benefit from the flavors of grilling on a salad! Dress and function you usually would, I personally like having them with reduce strawberries and a splash of balsamic vinegar.



This technique of cooking requires a small quantity of fats in a pan, reminiscent of additional virgin olive oil. This already begins you off on the best foot when making an attempt to maintain vitamins intact when cooking! A 2015 research confirmed that when additional virgin olive oil is used for this, the variety of antioxidants within the meals is definitely elevated (5). With that fats current, sautéing additionally helps your physique take in fat-soluble nutritional vitamins. 

On the opposite hand, sautéeing really decreases the quantity of vitamin C in greens. But in my view, the professionals outweigh the cons right here!


Steaming tends to get a foul wrap simply because it normally doesn’t pack as a lot taste as different heated cooking strategies. But with that mentioned, it does permit for the merchandise to prepare dinner in its personal juice and retain a number of its pure advantages.

Studies counsel that steaming is the easiest way to preserve the dietary high quality, i.e. TAC, carotenoids, glucosinolates, sulphorane, folate, phytochemicals, and water-soluble Vitamin B! 

Do you end up feeling burdened about meals? 

Sign up to watch my free masterclass as we speak, the place you’ll study concerning the #1 Habit That Keeps You Struggling With Your Weight and your Relationship With Food — And How To Break Free From The Diet And Food Obsession Starting Now. 

You don’t want to stress and obsess about meals. There is a greater method, and sure it’s doable to domesticate a optimistic relationship with meals! Join this free balanced consuming masterclass to find out how.

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