Does cooking increase or decrease Vitamin A/retinol?

Answered on August 19, 2014
Created May 30, 2012 at 7:43 PM

Common sense would indicate that Vit A is decreased by cooking. However, I remember reading from several different people that Vit A is actually increased in foods as temperature goes up (up to a certain point I imagine.)

I also remember checking the nutrition facts on some type of food and was surprised to find that the cooked version had more vitamin A than the raw version. Can someone explain this?



on May 30, 2012
at 11:28 PM

@korion I believe it was some type of liver dish.



on May 30, 2012
at 08:01 PM

I guess he means beta-carotene. I you cook your carrots the body can absorb it much better. As beta-carotene is converted into vitamin a, we have an "increase" via cooking.



on May 30, 2012
at 07:53 PM

Do you remember what type of food it was? I don't see how there could be more vitamin A, honestly...

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4 Answers



on May 31, 2012
at 12:39 AM

Beta carotene in plants appears to be more bioavailable when cooked. I have not seen evidence that the same is true of retinol, the form of vitamin A found in animal products.



on May 30, 2012
at 07:55 PM

I had never heard this, but I can make a plausible explanation: Retanol is the quantity we want, it's never found as Retanol because the alcohol form is unstable. In animal products it'll be in the form Retanyl ester (which easily converts into Retanol), and in vegetables it will be in the form of 1 of 4 kinds of carotenoids. Humans have a very hard time converting carotenoids into Retanol, some can't do it at all. It's possible that heating carotenoids drives the chemical reaction towards Retanyl ester which your body can then turn into Retanol and that's the number that they're quoting on the nutrition information.

Just a thought. Don't know for sure.

Also: common sense wouldn't necessarily indicate that Vit A is decreased by cooking. There's nothing that says that Vit A is not temperature stable. It is possible for things to become more bioavailable after cooking.


on September 07, 2013
at 12:44 AM

Vitamin E Antioxidant is a quite typical kind of vitamin that we all can utilize. Anyone that needs to apply Vitamin E Antioxidant in the eating habits needs to have a look at several things according to the foods and nutrients which may provide this unique vitamin. They are ingredients which could be seen in a number of totally different sorts. Listed below are some of the most frequently used ingredients on this planet relating to obtaining the whole body's correct amount of E Vitamin.

The most frequent ingredients that will actually have E Vitamin are cereals. It is usually seen in whole wheat germ oils. Having said that, the quantities of cereals that offer Vitamin E Antioxidant tend to be diversified than that. E Vitamin can be seen in several completely different food products within your wheat family. It really is highlighted in seed products and nut products of all types.

The level of Vitamin E Antioxidant which will be seen in seed products or various nuts will vary based on the sorts of seed or nut products who are being eaten. Then again, it can be easier to have E Vitamin off these foods and nutrients. The truth that this can be manufactured internationally tends to make this a valuable aspect to consider for the health and fitness.

greens also provide vitamin e benefits for men. Most of these greens range from green spinach and cabbage. Some other fresh vegetables will include E Vitamin. Having said that, the levels of E Vitamin in veggies such as these won't be as powerful as they possibly can be around green greens.

The veggies which can include E Vitamin are good to have a look at. Some examples are such food products as corn and also asparagus. These are definitely a couple of the superior types of home grown vegetables that may have E Vitamin.



on May 30, 2012
at 10:13 PM

Vitamin A is not broken down much at all by cooking, nor are carotenes. Even if there is some degradation, carotenes are made so much more available by cooking (or juicing or pureeing or grating in decreasing order) that there is a major net gain of in your diet from cooking.

That said, I personally can't stand cooked carrots. Raw shredded carrot salad for me - with some nice pumpkin or baked sweet potatoes for my cooked carotenes.

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