How To Cook With Ascorbic Acid

Ascorbic acid, more commonly known as vitamin C, is an important dietary component that you must consume each day. Unlike the storable fat-soluble vitamins, which include the vitamins A, D, E and K, the body flushes out excess amounts of vitamin C. Vitamin C is water-soluble, making it susceptible to loss in the fluids used for cooking and from exposure to water. This vitamin is present in many foods, and proper cooking methods can help protect its integrity.

Step 1

Prep your food items for cooking by quickly rinsing them. Do not cut them before you wash them as this can jeoporadize the vitamin C content, Raheena Begum states in her book "Foods, Nutrition and Dietetics." You can easily destroy or wash out ascorbic acid during your cooking preparation, according to the Colorado State University Extension website. You should never soak foods containing vitamin C. Dark green leafy vegetables, tomatoes, broccoli and bell peppers are all rich in this compound.

Step 2

Spray or coat your vegetables with extra-virgin olive or sunflower oil. According to a January 2007 study published in the "Journal of Food Science," the vitamin C content of stir-fried broccoli cooked with these oil varieties was equal to its uncooked levels.

Step 3

Stir fry or sauté your vegetables quickly -- do not exceed two to three minutes, as this will cause the ascorbic acid to leach out due to the high heat and accompanying steam. Vitamin C is unstable under heat and will break down, according to the Colorado State University website.

Step 4

Steam your vegetables rather than boiling them, which will deplete the nutritional value of your dish. Not only will the vitamin C dissipate, but you will lose other vital nutrients as well, such as B-complex vitamins, which are also water-soluble. Steam your item for less than four minutes, with less time being ideal. Green leafy varieties can wilt quickly, which can cause a buildup of waste liquid and loss of ascorbic acid. Since cruciferous vegetables usually take upwards of 15 minutes to steam, you should opt to stir-fry these vegetables and only steam quick-cooking varieties like leafy greens and sugar snap peas. You can cut down on the cooking time by cutting the vegetables into smaller pieces, according to a May 2010 article in the "Seattle Times."

Step 5

Avoid blanching -- quickly heating the food followed by an ice bath -- which can easily destroy the vitamin C content of foods, according to the Better Health Channel. Don't cook using frozen or canned vegetables, which often go through a blanching process before packaging.

Step 6

Prevent the loss of vitamin C by not utilizing dehydration as a food preparation technique. According to the Better Health Channel, dehydrating foods can significantly reduce the vitamin C content, although it will concentrate other beneficial elements, such as fiber.

Tips and Warnings

Crush a vitamin C supplement and sprinkle it over your vegetables after they are cooked. Vitamin C can help keep your greens looking vibrant while providing a healthy dietary dose of the vitamin. Squeeze citrus fruits, such as lemons and limes, on your fish, salads or other items after cooking. This reduces the exposure to heat and liquid, while adding a flavorful amount of ascorbic acid. Eating raw vegetables is the most effective way to garner the full vitamin C content. Other fruits and vegetables rich in vitamin C include apples, grapes, berries, Brussels sprouts, cauliflower and papaya.