Vitamin C is present in all fruit and vegetables, even cooked ones. A single portion of broccoli, for example, even if boiled, provides more than the daily requirement
Is it true that some vitamins (such as C or folate) are sensitive to heat? Knowing how many folates are lost, could we resort to alternative products, for example a greater quantity of raw vegetables? No problem for vitamin C, easily found in citrus fruits and kiwis?
He answers Andrea Ghisellipresident of the Italian Food Science Society (GO TO THE FORUM)
Some vitamins are sensitive to heat and their presence in foods decreases during cooking, but does not disappear completely. Vitamin C is present in all fruit and vegetables, even cooked ones. Only one portion of broccolifor example, even if boiled, provides more than the daily requirement of vitamin C. The permanence of folate it depends on the matrix and the cooking method and boiling is the worst method. Meat and fish lose little: almost nothing if grilled or cooked in the oven, a little more if boiled (but not more than 20%). Potatoes they do not lose anything even if boiled, while the vegetables suffer from boiling and more leafy vegetables such as spinaches (but also broccoli), which can even lose 50% of the initial folate content.
However, considering the size of one serving and the fact that two servings per day are recommended, even a 50% reduction does not compromise the satisfaction of needs. The Guidelines propose a portion of 80 grams only for salads (and nobody forbids consuming more), but not for the rest of the vegetables, both raw and cooked. A portion of cooked fennel of 200 g (raw weight), as one of cauliflower oh you tomatoes (raw or cooked). A normal Mediterranean diet, consisting mainly of products of vegetable origin, with small quantities of animal products, is enough to have folic acid we need, even if part of the food is cooked in water. Only in pregnancy is it advisable to supplement (regardless of the diet) folic acid to ward off the terrible damage that a lack of the vitamin can cause in this phase of a woman’s life.
November 21, 2022 (change November 21, 2022 | 10:30)
© Time.News