Maximum Preservation of Vitamins in Food Products: A Scientific Approach to Cooking

Dear friends, as a specialist with many years of experience in the field of medicine and nutrition, I want to share with you my knowledge on how to keep the maximum amount of vitamins in our dishes. Vitamins are key components that support our immune system, energy and overall health, but many of them are sensitive to heat treatment and can be destroyed during cooking.
Let's figure it out. 

1. Cooking: Avoid excessive cooking of vegetables. Use a minimum amount of water and try to cook over low heat. After cooking, use the rest of the water for soups or sauces — it contains vitamins washed from vegetables.

2. Steaming: one of the most gentle methods. It allows you to preserve the texture and natural flavors of products, while retaining more vitamins.

3. Microwave oven: Despite the myths, this method can save more nutrients due to the short cooking time and minimal use of water (leaching).

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4. Baking and grilling: Use foil or special containers to retain moisture and avoid excessive exposure to high temperatures.

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5. Blanching: rapid immersion in boiling water and subsequent cooling in ice water helps not only to preserve color and texture, but also vitamins.

Maintaining health and longevity begins with the right approach to cooking.