Food minerals are soluble in water and are easily lost if
foods are cooked in water and the water is thrown away. To avoid this, they
should be cooked in as little water as possible and the water should also be
used. Steaming is a good method, especially if the water is saved and used for
gravy or soup, or simply drank. Stews and soups conserve all the minerals, as
do methods of baking and roasting whole vegetables and fruit.
Water soluble vitamins are also lost if cooking water is
discarded, but they are also destroyed by heat, especially when food is
overcooked. Quick cooking, starting with the water already boiling or the oven
already hot, minimises the vitamin loss due to heat. Slow cooking, starting
from cold and gradually warming up gives enzymes plenty of time to destroy
them.
Raw fruit and vegetables obviously contain the most vitamins
and minerals, and it is a good plan to eat something raw at every meal. It is
not necessary to eat all fruit and vegetables raw, however, as some nutrients
are more available when it is cooked.
Danie de Villiers
