Vitamin C is one of the most needed nutrients in human body. It has the functions of antioxidation, enhancing human immunity and improving the utilization of iron and calcium. The main sources of vitamin C are fresh vegetables, fruits and potatoes. However, if you want to get enough vitamin C, it’s not as simple as eating more fruits and vegetables. You need to know its patron saint and troublemaker.
what is the patron saint of vitamin C?
spices. onion, garlic, star anise, pepper and other spices can reduce fat oxidation and carcinogens. This kind of spices have a common feature, that is rich in polyphenols and flavonoids, they have a strong antioxidant capacity. Adding it in the frying pan can not only add fragrance, but also slow down the oxidation of oil under high temperature and protect the vitamin C and other nutrients in vegetables.
starch. potatoes, sweet potatoes and other potato foods are rich in vitamin C, and the loss of vitamin C in the heating process is small. Research shows that the loss of vitamin C in potatoes after steaming is very small, and the retention rate is more than 80%. This is because potato foods are also rich in starch, which has a certain protective effect on vitamin C. When cooking, thicken can also play a similar role. However, it needs to be reminded that vegetables with thicken have a higher glycemic index, and diabetic patients try to eat less and control their intake.
acid. vitamin C is stable in acidic environment. Adding vinegar properly when cooking dishes can not only make the dishes crisp and delicious, but also prevent the destruction of vitamin C. for example, adding vinegar is better when frying shredded potatoes and bean sprouts. In addition, citric acid and other organic acids in fruits can also protect vitamin C. for example, adding lemon when pressing fruit and vegetable juice can reduce the loss of vitamin C to a certain extent.
what are the troublemakers of vitamin C?
salt. studies have found that adding salt in cooking can lead to partial destruction of vitamin C in vegetables; And the more salt added, the greater the loss of vitamin C in vegetables. The reason may be that the hypertonic solution formed by salt during cooking leaches out vitamin C in cells, which makes it easier to contact with some oxidase and oxidize. At the same time, the effect is different when adding salt. Adding salt first will increase the amount of vitamin C exudation and cause greater loss. It is suggested to add less salt and more salt after cooking.
oxygen. when vitamin C is exposed to oxygen, it will be oxidized, resulting in loss. Once many vegetables and fruits are cut or chopped and exposed to the air, vitamin C is destroyed by oxidation. Therefore, no matter vegetables or fruits, they can’t stay in the air for a long time after being cut.
. in contrast to acids, vitamin C is particularly unstable when it comes to bases and is easily destroyed. Do not add baking soda when cooking. In addition, the tap water we use for cooking is usually alkaline, which will affect the vitamin C in food. Therefore, we can add some vinegar when cooking.