Hello and welcome to Munch For Wellness Today’s topic is about cooking right to preserve all the goodness in the healthy foods that you eat
Eating healthy without knowing how to preserve the nutrients in your food can be pointless and we will go over the ways to cook to preserve nutrients when eating a clean, healthy whole diet, but first, just a reminder to SUBSCRIBE to our channel for new videos every week Now, on to our topic: How To Cook For The Most Nutritious Food There is a great deal of evidence that tells us that some cooking methods are not appropriate for all foods In fact, some foods retain all of their essential vitamins only when consumed raw However, cooking does allow your body to digest other vital compounds more efficiently, making cooking a necessary part of a well-rounded, nutritious diet
More important than the “raw versus cooked” food debate is the method which you use to cook your food How you cook your food will determine its nutritional value when it is ready to eat How Should I Cook For the Most Nutritious Food? The thick cell walls of plants make the nutrients and vitamins contained inside of them difficult for our bodies to access When you cook plant-based foods, those cell walls are broken down Cooking some foods can increase your body’s ability to absorb specific nutrients as well as improve digestion of essential compounds such as antioxidants and proteins
Cooking can, however, degrades some nutrients, with some cooking methods preserving food’s nutritional value better than others Vitamins B and C are water-soluble, so cooking them for long periods of time in water will significantly reduce the presence of these vitamins in those foods In particular, boiling, poaching and simmering of most fruits or vegetables is not recommended because it removes a great deal of these critical vitamins from your fresh foods Water-soluble Vitamin C can be retained by cooking these foods without water and at lower temperatures, or by eating them raw Other short cooking methods that can help you retain Vitamin C, beta-carotene, antioxidants, and other essential nutrients include microwaving, roasting, baking, steaming, and stir-frying
Each of these has benefits for particular foods and vitamins, but in general, the shorter cooking times and lack of water make these methods suitable for cooking many types of foods and for preserving their nutritional value Tips for Retaining Nutrients While Cooking It is always advisable to use as little water as possible and to avoid long exposure to water at high heat when cooking most vegetables If you sauté or steam vegetables, use the liquid in the pan as a part of your recipe to still enjoy the nutrients lost to the water during cooking In general, always use as little water as possible to cook all foods
When preparing vegetables for cooking, leave the peel on and leave the vegetables whole whenever possible This will decrease the surface area exposed to water, thereby reducing the vitamin loss You can always peel or cut foods up after cooking if you prefer to eat them that way Shorter cooking times preserve more nutrients than more prolonged exposure to heat This allows the cell walls to break down, so you can access nutrients without degrading the food more than is necessary
Quick cooking techniques like stir-frying and microwaving are shown to decrease Vitamin C loss in many vegetables To Cook or Not to Cook? It may seem impossible to make the “correct” choice between eating all food raw or cooking everything In reality, eating a variety of foods, especially fresh fruits and vegetables as well as whole grains, nuts, and seeds as well as using a variety of cooking methods will give your body all the nutrients you need to be healthy Try to vary the ways that you cook your vegetables, as some cooking methods preserve certain nutrients but degrade others, and remember to eat raw foods regularly, too When you select varied cooking methods to prepare your foods, you will ensure your body has access to all the necessary vitamins and minerals your fresh food has to offer
Eat Healthy and Enjoy Life!