Purchase produce a few times a week.
The vitamins in food are susceptible to degradation from air, heat, light, water, acid, time length, alkali and enzymes. The longer food is stored, exposed to heat or soaked in water, the more essential vitamins are lost. Purchasing food more frequently and consuming it as soon as possible help reduce the amount of vitamins lost. Understanding best store and cook food is also another way to obtain the most nutrition from the food you buy.
Instructions
1. Shop for fresh produce a few times a week and buy only what you will require in the next few days. Avoid produce that looks limp/wilted or has been pre-cut, as cut produce results in oxidation, according to Susan Brewer, from the University of Illinois Department of Food Science and Human Nutrition.
Choose frozen produce when fresh options are wilted or not in season. Frozen produce is generally picked at its nutritional peak and retains the majority of its nutrients once frozen. Produce that is kept in the fridge tends to keep its nutrients longer, as the cold slows the enzyme process that destroys nutrients and also prevents the loss of vitamin C, according to the New York Times Home and Garden section.
2. Store produce in the crisper section of your refrigerator. Before storing, clean produce by discarding the outer leaves of leafy vegetables to reduce pesticide residue and brush debris off produce with a soft bristle brush. Such brushes are often sold at the grocery store or kitchen supply stores. Rinse produce in a bowl full of plain water. Do not soak vegetables, as water-soluble vitamins can leach out into the water, according to the Children's Nutrition Research Center at Baylor College of Medicine.
3. Eat produce raw whenever possible to consume maximum vitamins and nutrients. When cooking use as little water as possible when boiling to avoid the leaching of nutrients. Try boiling water first and then adding the produce to cut down on cooking time. Steaming is the best cooking method for preserving vitamins, according to MyOptumHealth.com, and most vegetables can be cooked in about six minutes. Harder vegetables such as corn, carrots and potatoes need to be cooked for 15 to 20 minutes. Roasting vegetables at 350 degrees F in a baking pan until tender is another option for preserving vitamins. Grilling and microwaving options can also be utilized, simply remember not to overcook.
4. Consume produce whole and unpeeled whenever possible to ensure maximum vitamin consumption. Many of the nutrients present in produce are found just beneath the peel, according to Mail Online's health section information on vegetable peels.
5. Store grain foods in a cool, dry place. Do not refrigerate, which can cause vitamin loss. Purchase lean meats, low-fat dairy products and skinless poultry as opposed to their fattier versions for maximum nutrient intake, according to the New York Times' Home and Garden section on preserving food nutrients. The longer meat is cooked the more the vitamin thiamine is lost.
Tags: according York, according York Times, Garden section, Home Garden, Home Garden section, nutrients longer, preserving vitamins