. One must ask, “Which vitamin gets easily destroyed by heat during cooking?
The Correct Answer and Explanation is:
Correct Answer: Vitamin C
Vitamin C, also known as ascorbic acid, is the vitamin that gets most easily destroyed by heat during cooking. It is a water-soluble vitamin that plays an important role in supporting the immune system, aiding iron absorption, and acting as a powerful antioxidant. However, one of its notable weaknesses is its sensitivity to heat, light, and oxygen.
When foods rich in vitamin C, such as citrus fruits, bell peppers, strawberries, or leafy greens, are exposed to heat during boiling, steaming, or frying, a significant amount of the vitamin can be lost. This occurs because heat breaks down the chemical structure of ascorbic acid, reducing its potency and nutritional value. The longer the cooking time and the higher the temperature, the more vitamin C is lost. In fact, studies show that up to 50 percent or more of vitamin C can be lost during prolonged cooking.
Water also plays a role in this loss because vitamin C dissolves in water. When vegetables are boiled, the vitamin leaches into the water, which is often discarded. This further reduces the nutrient content of the food. For this reason, cooking methods such as steaming or microwaving are considered better alternatives because they use less water and shorter cooking times, helping preserve more of the vitamin.
To maximize vitamin C retention, it is advisable to consume fruits and vegetables raw whenever possible or cook them using gentler methods. Chopping fruits and vegetables too far in advance of eating or exposing them to air for long periods can also cause vitamin C degradation, as oxygen contributes to its breakdown.
In summary, vitamin C is highly sensitive to heat and water and is easily destroyed during cooking. Careful handling and proper cooking methods can help preserve this essential nutrient in your diet.
