Americans also frequently consume levels of fats, saturated fats, and cholesterol higher than recommended. The methods used in cooking foods do affect the quantities of vitamins, minerals, and fats that are present in foods as consumed. The vitamin and mineral content of foods is highest when foods are consumed raw. Many foods are not typically eaten raw. The retention of vitamins and minerals is much higher when vegetables are cooked by some methods than by others.
Minerals are quite stable during cooking.
They are leached into cooking water or water from the food being cooked. There is better retention of vitamins and minerals if little or no water is used. 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.