WHAT IS A VITAMIN?

   A vitamin is a very small amount of an organic substance that the body needs.

Vitamins are substances that are essential to life and are essential for the assimilation and utilization of nutrients. 

Except for vitamin D, vitamins B2 and B3, and vitamin K, the body cannot make these vitamins on its own, so food is the only source. 

Vitamins, especially group B vitamins, are mostly found in plants, so they're more commonly found in fruits and vegetables.

   A vitamin has no calorie absorption because it does not have an energy value. 

Nevertheless, it is necessary for the body to ensure normal overall functioning.

Vitamins are necessary for cells to be able to use nutrients, which are energy sources, which is why they help maintain vital balance.

   Each vitamin serves a specific purpose, and none can be used in place of another. 

Numerous bodily processes necessitate the presence of multiple vitamins, and a vitamin deficiency can impair the performance of others.

 

KINDS OF VITAMINS

   There are 13 vitamins that are essential for human health, and they can be classified into two categories based on their solubility in water or fat:

1)    Water-soluble vitamins:

   These vitamins dissolve in water and are not stored in the body to any significant degree. They include vitamin C and the B vitamins:

Vitamin B1 (thiamin)- Vitamin B2 (riboflavin)- Vitamin B3 (niacin)

Vitamin B5 (pantothenic acid)- Vitamin B6 (pyridoxine)- Vitamin B7 (biotin)

Vitamin B9 (folate)- Vitamin B12 (cobalamin).

2)    Fat-soluble vitamins:

   These vitamins dissolve in fat and are stored in the body's fatty tissue and liver. They include Vitamin A- Vitamin D- Vitamin E- Vitamin K.

   All of these vitamins play important roles in the body, including supporting immune function, promoting healthy vision, maintaining healthy skin and hair, and aiding in the production of energy. 

A balanced diet that includes a variety of whole foods can help ensure that you are getting enough of these essential nutrients.

 

VITAMINS AND COOKING

   Because some vitamins are sensitive to heat, water, and air, cooking can affect the vitamins in foods. 

The following is a rundown of how the vitamin content of foods is affected by various cooking methods:

 

BOILING:

   Vitamins that are water-soluble, like vitamin C and B vitamins, may leach into the water when vegetables are boiled. 

Utilizing as little water as possible and cooking for the shortest amount of time is best to preserve nutrients.

 

STEAMING:

   Since steaming preserves more vitamins than boiling does, it is a gentler method of cooking. 

However, cooking water may still contain some water-soluble vitamins.

 

ROASTING OR BAKING:

    Foods that are roasted or baked can lose some water-soluble vitamins like vitamin C, but they can also taste better. 

Compared to cooking at a lower temperature for a longer period of time, roasting vegetables at a higher temperature for a shorter period of time can help preserve more vitamins.

 

MICROWAVING:

    Compared to boiling or steaming, using a microwave can help food retain more of its nutrients. 

However, as overcooking can result in vitamin loss, it is essential to avoid overcooking the food.

 

FRYING:

   Frying can reduce the number of water-soluble vitamins in the food, but it can also increase the amount of fat and calories in the food.

 

VITAMINS THAT BIND TO FAT:

   Fat-soluble vitamins (vitamins A, D, E, and K) are more stable when heated, in contrast to water-soluble vitamins, which are easily destroyed during cooking. 

However, overcooking or prolonged heat exposure may result in some vitamin loss.

SLICING AND DICING:

   Cutting or chopping vegetables can increase the amount of surface area exposed to air, which can result in some vitamin loss—particularly vitamin C.

 It is best to cut or chop vegetables just before cooking them to reduce this risk.

 

FREEZING:

   Although freezing can help preserve the nutrient content of foods for longer periods of time, it can result in some loss of water-soluble vitamins.

 

COOKED VERSUS RAW:

   Some vitamins, like vitamin C, are more abundant in raw foods than in cooked foods, and others, like lycopene in tomatoes, are easier for the body to absorb when the food is cooked.

 

DEFICITS IN THE MICRONUTRIENTS:

   While some micronutrients, like iron, can be made more accessible to the body through cooking, others, like vitamin C, can be destroyed or reduced in availability. 

Micronutrient deficiencies can be prevented by consuming a variety of raw and cooked foods in a variety of forms.

    Gentler cooking methods can result in a greater loss of vitamins than high-heat or water-intensive ones. 

Consuming a variety of raw and cooked foods and cooking them in various ways is a good idea to help preserve their nutrient content.

   Overall, cooking can have an effect on the number of vitamins in the food, but it can also help the body get more of certain nutrients. 

The most important things are to cook foods in a way that keeps nutrients in them and to eat a variety of raw and cooked foods.

I WISH YOU HEALTH

AND WELLNESS