MYTH #2. MOST COOKING METHODS DESTROY THE NUTRIENTS IN POTATOES. While boiling potatoes does cause a small loss of water-soluble nutrients like vitamin C and vitamin B6, the white potato retains most, if not all, of its potassium and dietary fiber regardless of cooking method, such as baking, boiling, or frying.
How can vitamin C be conserved when cooking potatoes?
If you're boiling, use as little water as possible, and cook for the least possible time. Steaming is great, yes, but steam in small batches to minimise cooking time. Oh, and always cook spuds in their skins – it helps minimise the loss of both vitamin C and other nutrients.
Do boiled potatoes have vitamin C?
Potatoes are a steady reliable source of vitamin C – a medium boiled potato (180 g) contains about 10 mg, which is about one eighth of the adult requirement. New potatoes contain about double this level, so a typical serving contains about a quarter of the adult requirement of vitamin C.
What cooking method destroys vitamin C?
In fact, boiling reduces vitamin C content more than any other cooking method. Broccoli, spinach, and lettuce may lose up to 50% or more of their vitamin C when boiled ( 4 , 5). Because vitamin C is water-soluble and sensitive to heat, it can leach out of vegetables when they're immersed in hot water.
Do potatoes lose vitamins when boiled?
Vitamin Losses From Boiling Potatoes provide vitamins B-6 and C, thiamine and niacin. Niacin is heat-stable and not usually lost in significant amounts due to cooking, but at least some of the thiamine and vitamins B-6 and C may be lost when potatoes are boiled.
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