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we are so fixated on getting enough vitamins and taking the right vitamins and getting a multivitamin in so let’s talk about how cooking can affect the absorption of vitamins because one of the questions that I get asked the most is how does cooking affect a vitamin does it denature it does it break it down so that we don’t use it the same way well the short answer is yes but in this video I want to go into some more detail about how that works and I want to show you a couple of quick ways that you can cook your vegetables or cook your foods to ensure that you get the most out of them so make sure that you’re getting the vitamins that you want out of them but before I go a whole lot further let me explain that generally speaking it’s water soluble vitamins we have to worry about so let’s talk about what a water soluble vitamin is water soluble vitamin is a vitamin like vitamin C or some of the B vitamins and what it means is that they’re soluble in water they do not store in your fat cells so what happens is your body excretes them every single day and they’re extremely important that you consume them every single day it’s important that you get those vitamins otherwise your body is going to become deficient in them now when you start looking at it from a water soluble standpoint you think about it like that well when you cook them in water a lot of times those vitamins will get washed out because they’re water soluble so that’s the first thing you really want to pay attention to fat soluble vitamins are not nearly affected by heat as much as water soluble vitamins are what actually happens when you heat a vitamin is it denatures it breaks down the cell structure it alters it it doesn’t necessarily just get rid of it all together but it changes the cell structure so that the body doesn’t really know what to do with it quite as much this can mean that even though you’re eating that broccoli that might be rich in vitamin C or some of the B vitamins you’re not really getting the full effect once it’s actually cooked so I want to talk to you about how you can cook it properly and make sure that you’re getting the most out of it in the shortest amount of time and the cool thing is this trick is actually going to save you some time but before I tell you that let me drop a little bit of science on you that might blow your mind about how vitamin C was affected by cooking Colorado State University did a test to find out how much vitamin C was lost over various cooking times so what they did is they took vitamin C and they heated it for three different intervals of time they heated one batch for five minutes they he did another batch for 15 and another batch for 30 what they found was the vitamin C that was heated for 5 minutes only lost about 5 to 10 percent of its effectiveness now the vitamin C that was heated for 15 minutes that one lost about 20 to 30% of its effectiveness now kicker the vitamin C that was cooked for 30 minutes lost 50 to 60% of its effectiveness that’s a pretty dramatic change when you look at it like that and ultimately a pretty big waste of money if you’re spending a lot of money on eating organic and eating the right foods so what this tells us is that we need to keep our cooking time short and you might be asking yourself why not just eat these vegetables raw why not just eat everything raw and absorb all the vitamins that you possibly can well the problem is is when you eat raw it’s hard for your body to assimilate some of these vitamins as well if you envision the structure of broccoli it’s really firm it’s really tough well that’s hard for your body to break down that’s not that easy in itself so what you want to do is you want to steam it really quick and you want to steam it at as low of a temperature as possible now when you think of steaming yeah it’s really only one temperature but what you don’t want to do is heat the water up let it steam for a while and then throw the broccoli in you want to throw the broccoli in right when it’s first starting to steam and only steam it for a short amount of time properly steamed vegetable is still going to preserve the vitamins really should still have some crunch to it now when you take vitamins you take supplements you don’t want to be taking them with hot tea you don’t want to be taking your vitamin C with hot tea or hot chocolate or anything before bed because it’s going to have that same effect within your body you want to have a little bit of time between so if you’re going to take your vitamins wait a little bit before you have your hot chocolate before you go to bed or wait a little bit before you have your tea in the morning or your coffee in the morning now here’s the thing though I don’t want to sound completely biased you should always be steaming your vegetables you should always be eating as close to raw as possible because just because heating kills off some vitamins it doesn’t mean that it kills off others now the Department of Food Sciences found that with some foods when you heat them you can actually enhance them so for example when the Food Sciences Department looked at Tomatoes when they cook them and made them into a Tomatoes sure they lost a lot of the effectiveness of the vitamin C but in heating actually enhanced the antioxidants within the tomatoes and enhance the effectiveness of something called lycopene so what this ultimately tells us is that you should be really eating a well-rounded balance of some heated vitamins and some not you see at the end of the day it’s all about living as close to the earth as possible but if there’s one quick takeaway that you can get from this if you’re supplementing with water soluble vitamins vitamin C B vitamins multivitamin try to separate them from when you drink any hot drinks because it definitely can affect it alright well thank you for watching keep it locked in here on my channel and I will see you in the next video
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Does Cooking Affect Vitamins in Food?- Thomas DeLauer
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1. Vitamins – Overview:
a. We all know that vitamins are important for us. Vitamins play a crucial role in our metabolism, aiding in the breakdown of food and release of nutrients that you consume. Vitamins play a function in growth, which includes physical gains from working out, energy levels, which are crucial to maintain in order to perform at your highest level, and even your general health, helping to fight off infections and prevent cancer. Given the importance of vitamins, it is very important that you consume food in such a way as to absorb them in the most beneficial way possible. (1)
2. Vitamin Loss?
a. Vitamin loss can be induced in a number of ways, including loss to cooking water, oxidation (exposure to air), light exposure, and most crucially, heat.
b. Heat is the enemy of many (but not all) vitamins. You don’t want to be putting in the time and effort to consume all of your fruits and veggies for the day and learn that you are cooking off the very reason they are so valuable.(1)
c. Cooking time, temperature and method can increase the degradation of vitamins, and once a vitamin is broken down it is not available for absorption in the body. (3)
3. Which vitamins are the most sensitive to heat and cooking method?
a. Water-soluble vitamins are the most unstable kind of vitamin when it comes to heat and storage. (1)
b. Vitamins B and C are both water-soluble vitamins that need to be consumed in small amounts every day. This is due to their structure – since they dissolve in water, your body does not store them in your fat stores, and you lose them daily. (1)
4. How does the body assimilate a denatured vitamin?
a. Denatured food are simply foods that have been structurally altered, which can occur from heat, change in pH or simply with time. This change in structure can result in altered cell activity and sometimes even cell death, leaving less vitamins to be available for absorption into the body. (7)
5. How to avoid denaturing a vitamin when cooking?
a. Foods with high vitamins B and C become less nutritious when cooked, handled and prepared according to Colorado State University Extension (1)
b. Research bomb: A 2013 study by the International Journal of Scientific and Technology Research measured the percentage of vitamin C lost in five different vegetable when cooked at 5, 15 and 30 minutes. At 5 minutes, the vitamin C concentration decreased between 10 and 17%. At 30 minutes it decreased from 50-65%. (2)
c. Keep cook times short, and steam rather than boil to avoid the water-soluble vitamins being surrounded by water, which will leach out the vitamins (1)
d. Use minimal heat and water to keep the vitamin content intact
6. Common Questions
a. What is the best way to keep Vitamin C intact?
i. Steaming for a short period of time is a great way, much better than boiling, where you will lose some of the Vitamin C to the water, or roasting, which is for a longer period of time and thus will lose a large quantity of the vitamin. Sauteing is also ok.
b. Will mixing or taking Vitamin C with hot water hinder bioavailability?
i. Vitamin C is not degraded immediately when exposed to heat – it is a slow process. That being said, the degeneration is hotter solutions will be faster, so be sure to consume the mixture quickly rather than leaving it out to cool to room temperature.
c. Are all healthy properties of food hindered with heating?
i. No – some health benefits of foods are increased with heating, so it is important to eat foods in a variety of ways. Eat some raw salads, blend some healthy, vegetable filled smoothies and steam some vegetables – mix it up!
1. Are Vitamins Destroyed During Cooking
2. Does Cooking Food Reduce the Vitamin Content?
3. Effects of Cooking on Vitamins
4. Heat Wont’ Quickly Erase Vitamin C
5. Effect of Heating on Vitamin C Content of Some Selected Vegetables. International Journal of Scientific and Technology Research Volume 2, November 2013
6. Thermal Processing Enhances the Nutritional Value of Tomatoes by Increasing Total Antioxidant activity. Journal of Agricultural and Food Chemistry. April 2002
7. Denatured Foods