Nutrient Loss During Cooking

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You may not notice it but there’s a lot of chemical changes happening in your food before they’re on your plate. One of these is the nutrients lost during cooking. This article discusses the science behind cooking and why you should be aware of what substances you are losing whenever you are cooking.

Water-Soluble Vitamins

Vitamins are grouped according to their solubility. The water-soluble ones, as their name implies, are those that dissolve in water. These are the B-vitamins and popular Vitamin C. 
Boiling, poaching, or simmering will deplete the value of these water-soluble vitamins. Fruits and vegetables that are high in Vitamin C are most affected by these methods as this vitamin is very sensitive to heat and water. 
Approximately 50% Vitamin C may be lost after boiling, as cited in a 2013 study. B-Vitamins are also water and heat-sensitive and can deplete by as much as 60% when cooked with water. Dry heat such as broiling and grilling can better preserve these nutrients with only 40% loss. Microwaving them, on the other hand, allows better retention with only about 30% of potential loss.

Fat-Soluble Vitamins

Vitamins A, D, E, and K are easily dissolved in fat and so frying foods will deplete these nutrients by as much as 70%. 
A study published at the National Center for Biotechnology Information stated that the omega-3 fatty acid in tuna is lost by as much as 85% when fried. Among these 4 vitamins, Vitamin K is the most stable as it is resistant to heat.


The good news is, minerals are not affected by cooking and remain fairly stable when exposed to changes in temperature. For instance, your milk has the same amount of calcium, whether you take it hot or cold. Among the minerals though, potassium can be lost when it leaches into the water during cooking.

The Importance of Supplements

The loss of nutrients during cooking, plus your food choices, can significantly reduce your intake of vital vitamins and minerals. This is the reason why health experts acknowledge the importance of supplementation in your diet.
Healthxcel has two amazing food blends to supply the nutrients needed for your immunity and overall wellness. These can be added to any foods and drinks, and if using them in hot food, we suggest adding a teaspoon at the end, avoiding cooking to prevent nutrient loss.