Affect of Cooking on food nutrients
Micro and Macro nutrients
Micronutrients include water-soluble (such as vitamin C) and fat-soluble vitamins, minerals (such as Ca, Mg, K, Na, Fe and Zn), and water.
Macronutrients include carbohydrates, proteins and triglycerides.
Cooking conditions
Salt.
pH- i.e the use of vinegar.
Water: Water-soluble vitamins will leach into cooking water.
Oil- Fat soluble vitamins will leach into cooking oils
Size of food during cooking
Whole vegetable
Diced vegetables
Chopped vegetables
Diced vegetables
Cooking Type
Cooking with dry heat using the oven: Roasting and baking
Water-based cooking: Boiling(100°C), simmering(85–93°C), and poaching(less than 82°C).
Cooking with dry heat: Grilling and broiling.
Microwaving and steaming
Heat
When fruits or vegetables are cooked at high temperatures or for long periods of time, heat-sensitive nutrients such as B vitamins, vitamin C and folate are more likely to be destroyed.
Exposure to air
Size of vegetable while storing i.e. diced into small cubes = larger surface area .
Type and temperature of storage i.e. if storage is sealed and is in the fridge.
Micronutrients are more susceptible to undergo 'leeching' or losses when compared to macronutrients.