What is an example of a nutrient that can be lost during cooking?

Vitamin C is a water-soluble vitamin that is particularly sensitive to heat, light, and oxygen, making it one of the nutrients most likely to be lost during cooking. When foods high in vitamin C, such as fruits and vegetables, are exposed to heat during processes like boiling or steaming, significant amounts of this vitamin can leach into the cooking water or degrade due to the high temperature. This loss is more pronounced in cooking methods that involve long exposure to heat, such as boiling, compared to methods that use shorter cooking times or lower temperatures, such as steaming or microwaving. Because of its solubility in water, the retention of vitamin C can also depend on how much water is used and whether the cooking process is covered or uncovered.

Iron, calcium, and protein are more stable nutrients that do not experience the same degree of loss during cooking. Although there can be some variations in nutrient availability and absorption post-cooking, they do not typically diminish significantly from heat or cooking methods in the same way that vitamin C does.