How Does Cooking Affect Nutrition?

Cooking is an essential process for making food safe and more digestible, but it can also affect its nutritional content. While some nutrients, such as vitamins and minerals, are heat-sensitive and can be destroyed or reduced during cooking, other nutrients may become more bioavailable. For example, cooking tomatoes enhances the absorption of lycopene, a powerful antioxidant, while steaming vegetables like spinach and broccoli can increase the availability of certain minerals. On the other hand, overcooking can lead to significant nutrient loss. Vitamin C, folate, and certain B vitamins are especially sensitive to heat and can break down with prolonged cooking. To preserve nutrients, it is recommended to cook food at lower temperatures, use shorter cooking times, and opt for methods like steaming, grilling, or stir-frying rather than boiling or deep-frying. Additionally, using minimal amounts of water can help prevent nutrients from leaching out during cooking.