Vitamin-C gets easily destroyed by heat during cooking

Fruits and vegetables are rich source of vitamin C, for example, spinach, broccoli, lemon, lettuce, cabbage, apple etc.

The richest source of vitamin C is Indian Gooseberry (Amla) 

Vitamin-C is a water-soluble vitamin. It is an antioxidant that neutralizes free radicals attacking our system. 

Free radicals cause degeneration and result in different diseases of our body system.

Vitamin C is lost when we cut vegetables and wash them.

Vitamin C is easily destroyed by excessive heat and water as well as when exposed to air. It gets denatured at 70 degrees C.

Cooking food improves digestion and absorption of nutrients.

Most of the cooking is done at 200 degrees C, at this temperature, vitamins get destroyed.

The water-based cooking method causes the greatest losses of water-soluble vitamins.

About 20 to 30% of the vitamin C in green vegetables is lost during microwaving which takes less cooking time than any other cooking method.

Broccoli, spinach, lettuce may lose up to 50% or more of the vitamin C when boiled.

Vitamin-C is leached out when vegetables are immersed in hot water because Vitamin C is sensitive to heat.

The boiling point of water is 100 degrees C. When vegetables are boiled at this temperature, Vitamin C gets destroyed.

Cooking method to preserve the maximum amount of Vitamin-C 

Vitamin C rich foods should be cooked in as little water and as short time as possible Steaming and Stir-frying are two methods

For high retention of Vitamin C, while cooking, it is recommended that the vegetables are cooked in low heat and small amount of waterfor short periods to minimize the loss of Vitamin C.

Steaming and boiling cause 20% to 30% loss of Vitamin C Microwaved and pressure cooked vegetables retain 90% of the Vitamin C.

The bottom line is that no one cooking or preparation method is superior for preserving hundred percent of the nutrients in vegetables.

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