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.