Does Cooking Affect Vitamins in Food?- Thomas DeLauer
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- čas přidán 21. 07. 2016
- Does Cooking Affect Vitamins in Food?- Thomas DeLauer
For a short time, I'm opening a VERY select few slots for nutrition consultations via Skype, fill out a contact form at www.ThomasDeLauer.com
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.
(4)
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
www.livestrong.com/article/443...
2. Does Cooking Food Reduce the Vitamin Content?
healthyeating.sfgate.com/cooki...
3. Effects of Cooking on Vitamins
www.beyondveg.com/tu-j-l/raw-c...
4. Heat Wont’ Quickly Erase Vitamin C
articles.chicagotribune.com/19...
5. Effect of Heating on Vitamin C Content of Some Selected Vegetables. International Journal of Scientific and Technology Research Volume 2, November 2013
www.ijstr.org/final-print/nov2...
6. Thermal Processing Enhances the Nutritional Value of Tomatoes by Increasing Total Antioxidant activity. Journal of Agricultural and Food Chemistry. April 2002
pubs.acs.org/doi/abs/10.1021/j...
7. Denatured Foods
www.vitaminstuff.com/definitio...
Great to know. Thanks. Have to say I wish I had your kitchen. Love it.
You're vid are concise yet very detailed. Amazing. You need more subscribers!!!!!
Thank you so much for including your sources; I appreciate ya.
Thanks for answering this question!
Excellent informative video
thank you for sharing
Good job. And good explanation
how much time is a short amount of time to steam the broccoli? The same as how long it takes to boil it? 5 min?
Does the time of day that you take vitamins matter? Are they most effective taken in the evenings or in the mornings or does it not make a difference?
all great info
great info
What if you cannot chew properly and have to have soft foods? Is it still worth the while the cut up and cook the vegetables soft?
Thomas you are the Master
I like to steam fruits(apples, strawberries, blueberries) and just eat them like that. Does this video apply to that?
The subject of microwave cooking is noticeably absent, so I guess it’s safe to assume that the heating time is more of an issue than the heating method.
Thomas, please tell me you eat some chocolate or put a spoon of sugar in your coffee every now and again!?!?
Love you and your endless knowledge. Knowledge is power and I have learnt so much from you. Especially how money talks. On my jar of organic coconut oil the Australian government 'health star rating' is 0.5 out of 5 stars and yet a box of crackers made with white flour, sugar, salt and preservatives has a 2 out of 5! 🤔
We have trillions of beneficial bacteria that break down these “raw fibers” for us, so it’s really not hard for our body to digest and assimilate them at all. Including when you practice proper food combining. Maybe at first it may pose difficulty because our ratio of beneficial bacteria to parasites maybe out numbered, but as you continue to feed your beneficial gut flora these fibers you will see that digesting food in its natural form is no problem. In my case, I️ use to have a problem with digesting kale properly, but when I️ didn’t eat fruits right before having a salad, my digestive system was not overburdened by the different densities of food thus equating to better digestion. Great video 👍🏾
What happens when it gets dissolved while cooking??? What does that mean body can’t absorb??
cut your broccoli and wait a while before you cook it. this allows the enzymes to produce the anti cancer compoind sulforophane! Cooking kills the enzyme, but it starts working when you start chopping! Or eat a little raw broccoli with it works too
I learned something new. awesome.🙂 I didn't know that cooking enhanced lycopene
Can you do a video to let us know if microwave oven “kills” food
How does it work when you make soup?
awesome video with studies included - why dont people watch you more?
My question is do you still go at the gym Six Pack Shortcuts.
One Meal a day with cooked veggies, the other meal for the day can be largely a salad, uncooked. Balanced!
What about if you boil broccoli eat it and then drink the water it was boiled in ??? That’s what I do.
if I cook cabbage it reduce calcium?
What's your thoughts on microwaves??
Cheers for the Video! Excuse me for chiming in, I would love your initial thoughts. Have you researched - Fanabraal Toned Tiraspol (just google it)? It is a good exclusive guide for sliming down naturally without exercise minus the hard work. Ive heard some pretty good things about it and my good mate called Gray at last got great success with it.
Only on CZcams I will open a video because the person on thumbnail looks cute and I will end up learning something new or starting to do so. Thanks.
I think you mean that heat affects the molecule structure of vitamin, no the cell structure, or it is me who makes the mistake?
I also caught this mistake.
I like to soak my meat in salty water, it gets more tender. But I'm wondering if the vitamins will get lost. Do you know?
👍
Ok... But how do I make a vegetables soup? Every now and then I love making one just from a piece of meat + loads of vegies. Now I just found out there is not much that left after longer cooking. So?
If u don't make soup often, then it's ok to do it like that, if u do it often however, then just throw in the vegetables maybe about half way through the cooking process.
What about B12 in eggs? Should we not boil them? Or half boil?
This is why the most important rule of nutrition is VARIETY. You don't just get your vitamin B12 in eggs. Eggs contain a protein avidin which inhibits the absorption of biotin (B7). Cooking destroys avidin but not the biotin content of the egg. So it doesn't make sense to get B12 while destroying B7 (uncooked egg).
I juice Organic Veg & Fruit, and eat other Organic Veg raw, corn & peas. So I think I get most all the nutrients out of them.
Maybe if you cook the veggies just enough to make them tender so that they are easier to chew they will also be easier to digest and if you eat them more often it will be beneficial to your body especially in the summer when you sweat out a lot of what your body needs to help you stay healthy a feeling good. Lots of raw veggies are hard to chew and hard to digest overcooking anything is always a bad idea. How many Harvard scientist did it take to come up with this again.
Amber: Thomas do you want your vitamins? ..it's almost bedtime.
Thomas: Nooo... I'm drinking my nightly moo-moo 😬
how about Vitamin c in organ meat
Sub title please
Just juice it and drink
Raw vegetables only ... BEST
I don't mean to heckle - but you're giving completely incomprehensible data - what is "heating time" in an equation without a temperature? Enet=T1xT2 (Hot Chocolate at bedtime = Steaming broccoli? RU kidding?)
Best is raw so I hear. Steam.
I don't understand why everybody are so fucking worried & wise about vitC that every video on CZcams about heat denatured vitamins is about vitC. It is the one vitamin that you can actually find in many fruits that no one eats cooked anyways. What about the other vitamins that you find in veggies and eggs and milk, that we cannot eat raw. Vitamins A, Bgroup, D, E, K. All these smartass CZcamsrs are selling the same generic blabber about C which you can simply have by squizing some lemon into your water, fruit juice & salads that no one needs to heat up.
eat raw meat or cook 3mon
Dude, you talk TOO MUCH in all your videos,
just go STRAIGHT TO THE POINT, man
we ain't got time to suck all that up