Also, vegetables should not be washed or cooked too long. These practices will increase the loss of essential nutrients. Findings from research done at UNL, and by the author with others at another university, on vitamin and mineral retention in vegetables prepared by various cooking methods are shown in Figure 1. These nutrients are ones found in vegetables and frequently consumed in low quantities. Other nutrients found in vegetables that Americans generally consume in adequate amounts and that may be lost during cooking include thiamin, riboflavin, niacin, folic acid, and pantothenic acid.
Nutrient losses occur when fruits are cooked.
Fresh fruits are generally tastier than cooked fruits. The recommendations given earlier for cooked vegetables also apply to cooked fruits. Dried fruits do contain high amounts of certain nutrients due to concentration during drying. The recommendations given earlier apply to breads and cooked cereals as well. Many cereals and some breads are enriched or fortified, meaning that nutrients are added by the processor.