HOW TO PREVENT FOOD VITAMIN LOSS
Here are some tips on how to prevent food vitamin loss:
- Whenever possible, before peeling, wash vegeta¬bles whole under running water.
- Peel thinly or cook with skin on.
- Cut into large pieces.
- Raw vegetables and fruit salads: add a little lemon juice or vinegar to slow down vitamin C loss.
- Use the smallest amount of water necessary.
- Cook with the lid on.
- Cook until just tender, not mushy.
- Serve immediately. Keeping food warm causes a vitamin C loss of 4 – 17% in one hour and 7 – 34% in two hours.
- Never boil canned vegetables.
- The best way to heat them is the microwave warm up the liquid first, then add the vegetables.
- Avoid excessive stirring while warming.
- Use the juice to cook the vegeta¬bles in, or add to soups or stocks.
- Don’t thaw them before cooking.
- Heat the water first, then add the vegetables.
- If you use them for cold food items, cook them thoroughly beforehand.
- The best way to heat them is in the microwave (less vitamin loss).