How Cooking Mistakes Can Derail Nutritional Goals

3. Nutrients lost through cooking

Most fruits and vegetables lose nutrients during cooking. As a general rule, nutrient loss increases in proportion to higher temperatures, longer cooking times, and the volume of water used in meal preparation. Boiling water and pressure cookers leach antioxidants and water-soluble vitamins, including vitamin C and most B-vitamins, from produce. Microwaving without water preserves water-soluble vitamins, but it can destroy vitamin K. Use steaming or grilling methods with the shortest possible cooking times to minimize nutrient loss. If you need to boil fruits or vegetables, use the leftover water in another recipe to recover lost nutrients.