On the contrary, when drying, 80 percent of vitamin C is lost immediately. B vitamins fly between 10 percent (vitamins B2, B3 and B6), 30 percent (vitamin B1) and 50 percent (folic acid and vitamin B12).
Different cooking methods affect vitamin C on average in the following way:
Cooking: a loss of 50 percent
Steaming: a loss of 30 percent
Steaming: a loss of 25 percent
When heated, 50 percent of the remaining vitamin C is lost.
The loss of vitamin C varies according to the type of vegetables. It’s z now. Cooked potatoes, for example, the loss is 27 percent, while the loss of kohli is about 45 percent and broccoli as mentioned above, 65 percent. If you also cook potatoes without scabs, vitamin C deficiency is lost.
But it is known that most potatoes are eaten in the form of potato chips. When frying is reaching high temperatures. However, the losses caused by these temperatures are not as high as cooking the peeled potatoes, because the vitamin is not only destroyed by heat, but also “washed” in the cooking water.
So you can find z. For example, in half of the peeled and boiled Keto blast potatoes, approximately 10 milligrams of vitamin C, the same amount of chips is 15 milligrams.
Even with the fruit, decide the state of the fruit: while the orange is healthy, a large part of the vitamins will remain alive. However, if you cut and squeeze a juice or treat the fruit with juice in a blender, vitamin C comes in contact with light and oxygen.
It is destroyed very quickly, much faster and to a much greater degree than Z. B. Through pasteurization, the juice is heated for a few seconds to approximately 70 degrees.
Since the vitamin C content is already 10% lower after 15 minutes of technical treatment (pressure, mixing), you should always drink fresh juices immediately.
Even the pH value is crucial for the life of the vitamin. Vitamin C, for example, is a weak acid and, therefore, remains stable for a long time in an acidic environment (like the one found in orange). In an alkaline environment, however, it will degrade rapidly.
Losses of nutrients in vitamins B
Vitamin B contains 8 vitamins. As mentioned above, vitamin B1 (thiamine) and vitamin B5 (pantothenic acid) are very sensitive to heat. Other B vitamins, including folic acid, are very sensitive to heat, but are also reduced due to inadequate storage.
A study published in November 2010 in the Journal of Pakistani Medical Association found that vitamins B1, B2, B3, B6 and folic acid decreased by between 24 and 36 percent, for example, the milk was boiled for 15 minutes.
In addition, all B vitamins are soluble in water, so they go more or less in boiled water during cooking.
Loss of food in vitamin A and beta-carotene.
Less sensitive to heat, and of course they do not melt in water, are vitamins A, E and K fat-soluble. Here comes when you cook only to “filter” the vitamins. But even with vitamin A there is some loss of food during warming.
For example, if you cook eggs that are a good source of vitamin A, vitamin A will lose up to 20% of the nutrients. In the case of beta-carotene, which the body produces vitamin A, cooking can increase its biological availability. So here there is no loss of nutrients, on the contrary.
In a Swedish study, the following results were found:
Of roughly chopped raw carrots, only 3% of beta-carotene can be absorbed. With the oil, the absorbed beta-carotene content increased from 1% to 4% only, and remained at that level, regardless of the amount of oil added.
Of the cooked carrots, the chopped beta-carotene was chopped to 6%. If oil is added, the amount of beta-carotene absorbed increases to a maximum of 8%.
On the other hand, beta carotene can be absorbed by 21% of crushed raw carrots. With the oil, the content of beta-carotene increased from 28 to 34 percent, depending on the amount of oil.
Cooked carrots cooked for beta carotene accounted for 27 percent. If oil is added, the increase is up to 45 percent.
This means that: the frequent intake of fat for vegetables rich in beta-carotene is quite secondary. The most important thing is that the food is well cut to release the beta carotene that “falls into the trap” in the cells of the plants and then absorbed better.
It is not so important, whether the carrot (or whatever) is now mixed raw (or chewed well) or cooked.
Losses of nutrients in vitamin E and vitamin K.
A study showed that vitamin E seemed to be very resistant