Preserving nutrients in food
If you go to the trouble of buying whole foods, you may even stretch to quality organic foods, you want to make sure you get more bang for your buck and preserve as much of the nutrients before the food hits your stomach. Below are some guidelines as to how you can maximize the amount of vitamins, minerals and nutrition out of the food you eat.
- Buy the best, freshest ingredients.
- Try to use fresh or frozen ingredients whenever possible.
- Keep fruits and vegetables cool to prevent enzymes from destroying vitamins.
- Refrigerate food in airtight containers. The loss of nutrients is slowed near freezing temperatures and away from light and air.
- If it’s green then steam or microwave it.
- For vegetables, steaming and microwaving are the best cooking methods. These methods cook the food without leeching out valuable nutrients.
- When cooking spinach or other leaf vegetables, cook them very briefly, just until they’re wilted.
- Bake your meat, poultry and fish rather than frying it.
- Wash and eat vegetables raw when possible.
- Keep the skin on potatoes when boiling to slow the rate of absorption.
- Use food bags suitable for microwaving to cook a variety of convenient lunches and dinners whilst maintaining the nutrients.
- Minimize reheating food.