The healthiest ways to cook your food

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Find out the best ways to keep all that goodness in your food when you cook...

mixed vegetables
Could you be removing all the nutrients and vitamins from your healthy food in the cooking process?

Raw food purists say heating your food destroys it's vitamins, whilst some studies claim cooking your food actually helps to release essential antioxidants. So what is your cooking method actually doing to your food?

Microwaving
Nuking your food may actually be the healthiest option as the minimal cooking time results in minimal nutrient destruction.

Some vegetables, particularly those high in vitamin C, lose up to 20% of their nutrients in cooking, so the quick inside out cooking the microwave provides has been shown to be the best way to preserve those valuable vitamins.

Grilling
None or only minimal amounts of added fat are required to grill your food. However be more cautious when it comes to grilling meats as it is thought charred or well done meats may increase your risk of pancreatic or breast cancer.

Oven cooking
Make sure your food doesn't dry out but avoid coating it in fats. Instead opt for adding a low-fat broth, lemon juice or tomato juice to keep the moisture in.

Stir frying
Stir frying is characterised by cooking for a short time, at high heat. Whilst you usually do need to add some fats to your food in order to stir fry, the quick method of cooking is better for your food.

Steaming
Forget oils and other added nasties, steaming allows vegetables and fish to cook in their own juices and retain their healthy goodness.

Boiling
The high temperatures and volume of water can dissolve and wash away vitamins and nutrients. Some research suggests that you can lose up to 70% of the minerals in vegetables when you boil them.

Poaching
As opposed to boiling, poaching is done in a small amount of water, and keeping it just below boiling point. It can take longer to cook the food, which is believed to be worse for nutrient retention.

Raw food
Those who follow the controversial raw food diet argue that heat destroys the nutrition and enzymes in food and that the cooking process chemically changes foods into acid-forming toxins which damage your health.

However some studies have found cooking actually benefits foods by amplifying their nutrients, such as lycopene in tomatoes and antioxidants in carrots, spinach and sweet potatoes.

What do you think? Leave a comment below to be in with a chance of winning a £100 goodie bag

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