Regularly eating foods that contain vitamins is not enough on its own; how those foods are prepared and cooked directly affects how much the body can use. This is called bioavailability: the body's ability to absorb and use a nutrient. Each vitamin group responds differently to heat, light, and water, so different preparation and cooking approaches are recommended. Here are points to consider for vitamins A, B, C, D, E, and K.
Vitamin A and Eating It with Calcium
Vitamin A, in the carotenoid group, may become more available when foods are chopped, cooked, and served with a small amount of fat. Fat is described as a key factor that helps the vitamin be absorbed. Lightly cooking vegetables that provide vitamin A, such as carrots, squash, and sweet potatoes, and adding a little olive oil is recommended for this reason. Consuming vitamin A with calcium is also said to increase its benefits, so adding a dairy product to a carrot dish may make a balanced combination. Compared with raw carrots, lightly cooked carrots are said to make vitamin A more accessible.
How to Preserve B Vitamins
Because B vitamins are water-soluble, it is recommended not to discard the water used to boil foods that contain them; the cooking water can be used in soups or sauces. Steaming is another method that can reduce the loss of water-soluble vitamins. Foods containing B1 (thiamine), B3 (niacin), B6, and B9 (folate) are said to provide more benefit from these vitamins after heat treatment. For this reason, some legumes and grains are not recommended for eating raw. Heat softens cell walls and helps vitamins be released more easily.
Why Is Vitamin C Sensitive?
Vitamin C is highly sensitive to heat, light, and oxygen. Therefore, fruits and vegetables that contain vitamin C are recommended to be eaten raw when possible, with minimal handling and soon after peeling. The longer chopping is delayed, the more limited vitamin C loss is said to be. Leaving sources such as oranges, kiwis, and peppers cut for a long time may cause vitamin loss through exposure to air. Preparing these fruits and vegetables shortly before eating is recommended to get the most benefit.
Fat-Soluble Vitamins
Vitamins A, D, E, and K are fat-soluble and are said to be absorbed much better when eaten with quality sources of fat. For example, eating leafy greens that contain vitamin K, such as spinach, with olive oil is a simple habit that can increase absorption. The body is said to be unable to make sufficient use of these vitamins when they are eaten as part of a completely fat-free diet. For this reason, adding at least a small amount of olive oil to salads is recommended.
When to Get Vitamin D
Sunlight is described as the most important source of vitamin D; vitamin D from food generally provides only a small part of the daily requirement. In regions with distinct seasonal changes, such as Türkiye, April–September is said to be a more suitable period for getting vitamin D from sunlight. Because UV light also raises the risk of skin cancer, avoid long sun exposure and sunburn. People who cannot get enough sunlight are advised to include more foods containing vitamin D, such as fish and eggs, in their diets. Anyone who suspects a serious deficiency should consult a doctor.
This content is for informational purposes only and is not a substitute for medical advice. Consult your doctor before making any decision about your health.