Vitamins, Minerals, Proteins cooking levels
Vitamins C:
Vitamin C is a water-soluble and temperature-sensitive vitamin, so is easily degraded during cooking, and elevated temperatures and long cooking times have been found to cause particularly severe losses of vitamin C [12]. In this study, boiling destroyed vitamin C in almost all the samples, with nutrient retention ranging from 0 to 73.86%; the greatest loss was found in boiled chard. Blanching also destroyed vitamin C in the samples, indicated by the retention that ranged from 57.85 to 88.86%, with the greatest loss found in blanched spinach. Steaming treatment significantly reduced the retention of vitamin C in all vegetables except broccoli; retention ranged from 0 to 89.24%. Microwaving had less of an impact on vitamin C content, with high retention (> 90%) observed for spinach, carrots, sweet potato, and broccoli. Steaming and microwaving retained higher concentrations of vitamin C than boiling because of the reduced contact with water at relatively low temperatures.
Ref: NCBI
Water Soluble Vitamins
Ref : NCBI