While cooking the food what things …

·  When peeling the skin of vegetables do peel as thinly as possible.
·  The nutrients in vegetables and fruits are concentrated just below the skin, so peeling before boiling increases the loss of Vitamin C, Folic Acid and other B vitamins. The peels of carrot, radish, gourd and ginger can be scraped instead of peeling. Peel only when absolutely necessary.
·  Do not cut vegetables into very small cubes as each small part comes in contact with oxygen, destroying vitamins. 
·  Do not soak vegetables in water to prevent discoloration. Almost 40 % of the water soluble vitamins and minerals are lost in the soaking water. If you must soak, use up the soaking water to knead dough, prepare soups and gravies.

·  Root vegetables should be boiled with skins on and then peeled after boiling. This helps the nutrients to migrate to the center of the vegetables, helping better retention of its nutrients. Do eat with skin on whenever possible.

·  Certain amount of minerals and vitamins are lost even during preliminary washing before cooking. Washing may remove as much as 40% of the thiamine and nicotinic acid. Thats why it is preferable to wash rice with minimum amount of water.

·  Salads should be prepared just before serving and should be served in closed dishes to avoid excessive exposure to air.
·  Do not keep milk open or exposed to light, as considerable destruction of riboflavin can occur.

·  Baking soda makes cooking water alkaline and thus helps retain the color of vegetables as well as speed up the cooking process, BUT it destroys thiamin and vitamin C.