How Freezing and Cooking Food Affect Vitamins and Mineral Salts

Introduction

Introduction Health and well-being largely depend on adequate nutrition. Vitamins and mineral salts play a fundamental role in maintaining our state of health and well-being. However, often, in our daily commitment to preparing and cooking food, we ask ourselves whether the preservation and cooking techniques we use influence the nutritional quality of the foods we consume. There is a widespread belief that the way we store and cook food can affect its nutritional richness. Hence the concern that storing food in the freezer may reduce the amount of vitamins and minerals present in the food. However, it is important to underline that freezing food does not result in any significant loss of vitamins and mineral salts. On the contrary, freezing can actually help preserve nutrients in foods. In fact, freezing foods immediately after harvesting would stop the normal aging and decomposition process, allowing you to preserve most of the nutrients present in vegetables and fruit. When it comes to cooking food, the situation changes. Different cooking methods can actually cause a loss of nutrients. This happens because many vitamins are sensitive to heat. Mineral salts, although generally more heat resistant than vitamins, can also be lost during the cooking process. Heat can dissolve mineral salts in cooking water, which is then often thrown away. Many researchers have studied the impact of freezing and cooking on foods, concluding that these processes can have a significant effect on the preservation of vitamins and mineral salts. Therefore, it is of great importance to understand how to handle food to best retain its nutritional nutrients. This article explores the issue in depth, providing useful tips on how to preserve and cook food to maximize its nutritional properties.

Are vitamins and minerals preserved in frozen foods?

Within the nutritional panorama, the debate on the maintenance of vitamins and mineral salts in frozen foods is always open. There is a widespread belief that frozen foods lose much of their nutritional values; in reality, this is a largely unfounded belief. Freezing is a process based on reducing the temperature of food to very low levels, in order to slow down or stop the proliferation of microorganisms responsible for the decomposition of food. It is interesting to note that this process, if carried out correctly, does not cause the loss of vitamins and mineral salts, as we often tend to think. In reality, the picture is much more complex. Of course, there are some vitamins, such as vitamin C and some of the B complex, which are particularly sensitive to heat and oxygen, so they may be depleted during cooking or processing of food. However, it is important to remember that this loss could occur regardless of the state of the food, whether fresh or frozen. Otherwise, freezing can represent a particularly effective preservation strategy. In fact, contrary to what you might think, in some cases frozen foods can preserve their nutrients better than fresh foods. This is because, very often, foods intended for freezing are harvested at the moment of maximum ripeness, when the content of vitamins and mineral salts reaches the highest value. Subsequently, thanks to the speed of the freezing process, these nutrients are 'trapped' inside the food, thus preserving their availability. In contrast, fresh foods often undergo a period of storage before being consumed, during which they may gradually lose some of their nutritional content. Obviously, it is important to remember that subsequent handling of frozen foods - such as cooking - can influence the content of vitamins and mineral salts. However, this applies to all foods, regardless of their preservation method. In conclusion, it is certainly possible to state that vitamins and mineral salts are preserved in frozen foods. In some cases, freezing may even be a superior preservation method than keeping food fresh.

Loss of vitamins when cooking food

Cooking is an essential process to make foods more palatable and safe for consumption by eliminating any harmful organisms. However, it is important to note that cooking can compromise the nutritional characteristics of a food, causing a significant loss of vitamins and mineral salts. Vitamins, vital elements for multiple functions of our body, are particularly susceptible to this loss during cooking. In particular, water-soluble vitamins such as vitamin C and group B vitamins are easily degraded by heat and are dispersed in the cooking water. Likewise, mineral salts can also be reduced during cooking, especially if a bain-marie cooking method or prolonged cooking is practiced. The boiling cooking method can lead to significant loss of nutrients. This is due to the fact that hot water is able to 'extract' a large part of the vitamins and minerals present in food, which are subsequently eliminated with the cooking water instead of being absorbed by the body. For example, boiling potatoes can lead to an 80% reduction in vitamin C content, while cooking tomatoes can reduce the amount of vitamin A and potassium. There are no cooking methods that are completely free from the loss of vitamins and mineral salts, but there are strategies to minimize these losses. These include reducing cooking time, using larger pieces of food that have less surface area exposed to water, using cooking water to make stocks and soups, or preferring dry cooking methods , such as the oven or grill. In short, cooking food is a process that must be carefully managed to preserve as many nutrients as possible. While the loss of vitamins and minerals cannot be completely eliminated, understanding how cooking foods can affect their nutritional composition can help make more informed choices to maintain a balanced and nutritious diet.

Are Omega3s lost during cooking?

"Are Omega3s lost during cooking?" When we talk about omega-3, we are talking about a group of polyunsaturated fatty acids essential for our body. These nutrients play a key role in the biological activity of cell membranes, as well as exerting a well-known antioxidant action. It is therefore essential to ensure that we consume sufficient quantities of these fatty acids to maintain good health. One of the aspects that can influence the quantity of omega-3 we consume is cooking. Of course, the type of food we're cooking can make a big difference. Some foods, such as fish, are particularly rich in omega-3s. However, cooking can affect the amount of omega-3s present. In fact, studies have shown that cooking at high temperatures or for long periods of time can lead to the loss of these nutrients. The type of cooking can make a big difference. For example, frying is one of the methods that can lead to the greatest loss of omega-3. This is because high temperatures and the oil used can degrade polyunsaturated fatty acids. Boiling foods can also cause a loss of omega-3, although to a lesser extent than frying. On the other hand, gentler cooking methods, such as steaming or baking, can preserve more omega-3s. These cooking methods use lower temperatures and shorter cooking times, which helps limit the degradation of polyunsaturated fatty acids. It is important to specify that, even if cooking can lead to the loss of some omega-3, this does not mean that we should avoid cooking foods. Many foods, especially fish, require cooking to be safely consumed. Additionally, cooking can make the nutrients in some foods more easily absorbed by our bodies. In conclusion, while cooking can lead to the loss of some omega-3s, you can minimize this loss by choosing appropriate cooking methods and limiting cooking time when possible. We always remember that a varied and balanced diet, enriched with sources of omega-3 such as fish, nuts and seeds, can help ensure an adequate intake of these precious nutrients.

Thermostable vitamins: what are they?

In the context of nutrition, thermolability is a particularly relevant aspect. In fact, it is the ability of some substances, such as vitamins, to resist high temperatures without losing their effectiveness or undergoing structural changes. Among the thermostable vitamins, i.e. resistant to heat, we find D, E, K, A and B12. Let's start with vitamin D, famous for its function in calcium metabolism and for promoting the absorption of this mineral in the body. A lack of vitamin D can lead to serious health problems such as rickets in children and osteoporosis in adults. It can be found in many types of foods, particularly fatty fish such as salmon, tuna and mackerel, but also in mushrooms. Despite cooking, vitamin D maintains its functionality, so as to guarantee an adequate daily intake. Vitamin E, a powerful antioxidant, helps protect cells from free radicals and fights aging. It is present in many fatty foods, such as sunflower oil, nuts, seeds and whole grain foods. This vitamin also resists heat well, making it a nutrient easily obtainable from the diet. Vitamin K is essential for blood clotting and keeping bones strong. It is present in dark green leaves such as spinach and kale, but also in beans and peas. Alkaline resistant to cooking, the availability of vitamin K does not decrease significantly even when foods are subjected to high temperatures. Vitamin A plays an essential role in vision, growth and development, the functioning of the immune system and reproduction. It is contained in many foods of animal origin, such as liver and fish, but also in orange fruit and vegetables, such as carrots and apricots. This vitamin resists cooking, but can be lost if foods are stored for a long time or exposed to light. Finally, vitamin B12, vital for blood formation and maintaining the health of the nervous system. It is mainly present in foods of animal origin, such as meat, fish, milk and eggs. Despite the heat, B12 remains stable, ensuring its supply also through the diet. In conclusion, vitamins D, E, K, A and B12 are thermostable and can withstand high temperatures for a long period of time. This characteristic makes these micronutrients easily assimilable through nutrition, even if foods are cooked or preserved for long periods. Let's remember that a balanced and varied diet is the best way to obtain all the nutrients our body needs.

Thermolabile vitamins: what are they?

In the panorama of vitamins, those defined as "thermolabile" are particularly sensitive to heat, that is, they lose a large part of their beneficial properties if subjected to high temperatures, such as those of cooking. This category includes vitamin C, beta-carotene, the guiding spirit of carotenoids, and group B vitamins (with the exception of B12). Vitamin C, or ascorbic acid, is characterized by its high sensitivity to heat and air. Of vital importance for our body, it contributes to the formation of collagen, strengthens the immune system and helps absorb iron. It is abundantly present in citrus fruits, kiwis, strawberries, peppers and cauliflowers. Unfortunately, cooking at high temperatures can cause the loss of almost all of its contents. Therefore, to best preserve vitamin C, it is preferable to consume these foods fresh or minimally cooked. Beta-carotene, precursor of vitamin A, gives the typical orange color to various vegetables such as carrots, pumpkin and sweet potatoes. Although it is known for its stability, prolonged cooking can compromise its effectiveness. Steam cooking is therefore advisable, as it preserves nutrients better than boiling or frying. B vitamins perform multiple functions within the body, including the transformation of nutrients into energy and the health of the nervous system. They are heat-labile (with the exception of B12) and are found in whole grains, legumes, green leafy vegetables and white meats. As with vitamin C, cooking at high temperatures also leads to a significant loss for group B vitamins. It is therefore essential to use gentle cooking methods and consume some of these foods in raw form. The thermolability of these vitamins highlights the importance of correct food preparation and cooking. Adopting lighter cooking techniques than traditional ones, such as steam cooking, low-temperature oven cooking or microwave cooking, can help preserve the nutritional content of foods. Likewise, introducing a greater proportion of raw foods into your daily diet can help ensure an adequate intake of these important micronutrients.