To retain vitamins in
your food:
Vitamin A Avoid
cooking at high temperatures - this destroys some of the vitamins by
oxidation
B Vitamins Avoid
washing, soaking, or boiling, as B vitamins are water soluble and easily
lost. Even brief boiling destroys up to a third of vitamin B12 and half
the folic acid.
Vitamin C This
vitamin is water soluble and heat sensitive. To reduce losses:
- Use as little water as possible
- Add food to rapidly boiling water
- Cover the pan
- Do not add sodium bicarbonate
- Avoid using copper pans
- Use cooking water for soups, sauces, and
gravies
- Serve and eat promptly
