Is it better to steam, grill or in the oven? How it affects the content of vitamins in products

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You can eat nutritious food all the time, but all your efforts to eat healthy food will be wasted if you don't pay enough attention to how you prepare it.

< h2>Cooking over a dry fire

Dry heat cooking includes grilling. The method can destroy up to 40% of vitamins and minerals in meat. Exposing meat to too much dry heat can lead to the formation of polycyclic aromatic hydrocarbons (PAHs), which can potentially cause cancer. Remove fat droplets and minimize the smoke you produce to reduce the amount of PAHs produced.

In the oven

Oven cooking methods include baking. The method causes minimal loss of nutrients, but can destroy up to 40 percent of B vitamins when food is baked or fried for long periods of time at high temperatures.

Frying

Frying may seem like one of the unhealthiest ways to cook, but it can actually be quite healthy if done right. Roasting over moderate heat can preserve vitamins C and B and increase the amount of fiber in potatoes by converting the starch into resistant starch. Resistant starch acts as soluble fiber that dissolves in water.

Stir fry over low heat and choose healthy oils (olive and avocado oil) to preserve nutrients.

Stew

Stew involves cooking in a saucepan over medium to high heat using a small amount of oil. This is one of the most useful methods for health. Frying for a short time without water prevents the loss of B vitamins. Meanwhile, adding a small amount of healthy fat increases the amount of nutrients.

Microwave

Cooking in microwave reduces the level of vitamin C up to 30 percent. But otherwise, this cooking method is actually “nutrient-friendly.” Studies show that microwaving preserves the antioxidants in garlic and mushrooms better than most other cooking methods.

Steaming

Steaming is one of the better ways to preserve heat-sensitive nutrients such as water-soluble vitamins. Studies show that steaming reduces the vitamin C content of broccoli, spinach and lettuce by only 15 percent.