How To Prevent (Food) Vitamin Loss

HOW TO PREVENT FOOD VITAMIN LOSS

Here are some tips on how to prevent food vitamin loss:

  1. Whenever possible, before peeling, wash vegeta¬bles whole under running water.
  2. Peel thinly or cook with skin on.
  3. Cut into large pieces.
  4. Raw vegetables and fruit salads: add a little lemon juice or vinegar to slow down vitamin C loss.
  5. Use the smallest amount of water necessary.
  6. Cook with the lid on.
  7. Cook until just tender, not mushy.
  8. Serve immediately. Keeping food warm causes a vitamin C loss of 4 – 17% in one hour and 7 – 34% in two hours.

Canned vegetables:

  • 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.

Frozen vegetables:

  • 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).

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