Not as bad as we thought. A few are depleted (some r plentiful in average diet anyway), but possibly more are gained. While surfing for kidney diets, I saw these ultra-nifty charts referenced quite a bit, and know they will answer a lot of questions.
http://www.beyondveg.com/tu-j-l/raw-cooked/raw-cooked-2f.shtml
[first 4 pages have the charts; hit "GO TO NEXT PART OF ARTICLE" in blue text at bottom]
Nutrients enhanced by cooking: http://www.webmd.com/diet/guide/phytonutrients-faq
Boring, I know. But some even better answers emerge out of this scientist - student flaming session
https://www.researchgate.net/post/F..._is_the_way_to_preserve_the_nutrition_of_food
Nuking was foretold to be an effective nutrient preserver, but seems not to stand up in trials bla bla
Slow cooking http://www.foodandnutrition.org/Stone-Soup/January-2014/Turn-up-the-Slow-Cooking-Heat-for-Health/
http://crockpotking.com/problem-with-cooking-vegetables-in-a-crock-pot/
My take, not even mentioned in any article, is that some nutrients are fat soluble, and others water soluble. Therefore the cooking liquid is important, as vitamins will be leached into it accordingly (for example, pasta contains fat soluble vitamins, therefore adding oil to the cooking water is not the greatest idea!)
http://www.beyondveg.com/tu-j-l/raw-cooked/raw-cooked-2f.shtml
[first 4 pages have the charts; hit "GO TO NEXT PART OF ARTICLE" in blue text at bottom]
Nutrients enhanced by cooking: http://www.webmd.com/diet/guide/phytonutrients-faq
Boring, I know. But some even better answers emerge out of this scientist - student flaming session
https://www.researchgate.net/post/F..._is_the_way_to_preserve_the_nutrition_of_food
Nuking was foretold to be an effective nutrient preserver, but seems not to stand up in trials bla bla
Slow cooking http://www.foodandnutrition.org/Stone-Soup/January-2014/Turn-up-the-Slow-Cooking-Heat-for-Health/
http://crockpotking.com/problem-with-cooking-vegetables-in-a-crock-pot/
My take, not even mentioned in any article, is that some nutrients are fat soluble, and others water soluble. Therefore the cooking liquid is important, as vitamins will be leached into it accordingly (for example, pasta contains fat soluble vitamins, therefore adding oil to the cooking water is not the greatest idea!)
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