Effect of cooking

Shown below is percentage loss of vitamins after cooking averaged for common foods such as vegetables, meat or fish.
Vitamin C B1 B2 B3 B5 B6 Folate B12 A E
Average %loss 16 26 –3 18 17 3 20  ? 11 11
It should be noted however that some vitamins may become more "bio-available" – that is, usable by the body – when steamed or cooked.
The table below shows whether various vitamins are susceptible to loss from heat—such as heat from boiling, steaming, cooking etc.—and other agents. The effect of cutting vegetables can be seen from exposure to air and light. Water soluble vitamins such as B and C seep into the water when a vegetable is boiled.

Vitamin Soluble in Water Exposure to Air Exposure to Light Exposure to Heat
Vitamin A no partially partially relatively stable
Vitamin C very unstable yes yes yes
Vitamin D no no no no
Vitamin E no yes yes no
Vitamin K no no yes no
Thiamine (B1) highly no  ? > 100 °C
Riboflavin (B2) slightly no in solution no
Niacin (B3) yes no no no
Pantothenic Acid (B5) quite stable  ? NO yes
Vitamin B6 yes  ? yes  ?
Biotin (B7) somewhat  ?  ? no
Folic Acid (B9) yes  ? when dry at high temp
Vitamin B12 yes  ? yes no

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Effect of cooking Effect of cooking Reviewed by Tteachers on Saturday, September 27, 2014 Rating: 5