22 Feb In water, steamed, grilled, in the oven …
Vitamins are the most fragile of micronutrients. Generally, sensitive to heat. Some are oxidized when they come into contact with the oxygen in the air. In addition, all B vitamins and vitamin C are water soluble, which means that a good part is lost when cooked in water. As for the antioxidant minerals and polyphenols, they are also usually water-soluble.
These micronutrients can be preserved in a much more appropriate way, avoiding cooking in abundant water, and at too much temperature, and for a long time of cooking. In addition to the cooking there is another series of gestures that should be adopted: keep fresh food before cooking, wash fruits and vegetables under the tap, and not peel, cut or grate them more than just at the time of going to consume them.
Steam cooking is the most correct of all, compared to cooking in water. Fish, vegetables, even white meats and poultry can be steamed. As the food is placed in a basket, it never comes into contact with the water, and therefore the loss of nutrients is avoided, due to its water-solubility. Vegetables thus conserve 70% of their vitamin C, instead of 40% as it does when they are boiled in water.
This good retention rate is also related to the temperature, which should not exceed 100 ° C, and this is optimized if the food is not cut very thin. Aromatic compounds are preserved, and foods have more flavor. The result is more or less the same if the food is steamed in its own constitution water, over a low heat, or in papillote in the water bath.