The Best Way of Cooking to Preserve B Vitamins
What is the best way to prepare foods (besides raw) to preserve as many B vitamins as possible? I know that heating food beyond 119 degrees (or there abouts) will destroy enzymes, but how hot can food be heated before B vitamins are destroyed? What is the best way to prepare foods (besides raw) to preserve as many B vitamins as possible?
Based on the research I’ve seen, it’s not as simple as raw vs. cooked; it has a lot more to do with utilizing proper preparation methods. Most of the research that talks of nutrient loss is based on boiling vegetables and let’s be blunt: Is boiling really the best (or tastiest), way to cook veggies? Of course not!
The main thing to keep in mind is that some B vitamins will be lost based on 2 factors: temperature and cooking time. The higher the temperature and the longer the time, the more B vitamins will be lost. However, there are some clever ways around this. For example, I have a colleague who steams her vegetables, then serves the water used to steam the veggies as a nutrient rich drink seasoned with some sea salt and a little olive oil. Delicious!
I’ve attached a fantastic article on this subject, which addresses the many layers of this subject. It is sourced from a book on NTA’s suggested reading list, and I highly recommend it, as it’s an excellent resource. Enjoy!