how to preserve vitamins and minerals in food?

To get as many vitamins and minerals in your diet, start by buying. It is best to buy ripe fruits and vegetables, that is when they contain the most nutrients. Therefore, We prefer local and seasonal products for the plants that have come from afar are harvested before they are ripe.

Some organic products are also more nutritious than conventional ones. In general, organic fruits and vegetables contain more polyphenols and vitamin C, which gives them more antioxidant properties. Organic meat, eggs and milk contain more omega-3s, which are especially beneficial for the cardiovascular system.

But what really matters is how we store and prepare food. Fruit stored in the refrigerator for four days will provide much less nutrients than when eaten as soon as picked up … Many vitamins are depleted due to exposure to air, light and heat. Therefore, it is better not to buy fruits and vegetables too much in advance. Ideally, they should be consumed in two or three days.

Store food in a cool, dry place, prefer steaming

At no cost, we can bet on frozen foods. As soon as the fruits and vegetables are picked, they are blanched and heated to a negative temperature that preserves their contribution well. On the contrary, we spend defrosting outdoorsthey are boiled directly so as not to lose vitamins.

To properly preserve fruits and vegetables, keep them in the vegetable drawer in the refrigerator because colds slow down the loss of vitamins. However, some fruits and vegetables do not like the cold, such as tomatoes, avocados, bananas. Ideal to put them basementin any case, on the spot cool and dry.

When it comes to cooking, vitamins are best preserved steaming not exceeding 100 degrees. The golden rule of vitamin preservation is to produce at the lowest possible temperature. In a cup, it’s also good because it heats up more, but also faster. The frying pan and wok in the pan are still good if you keep the cooking time to a minimum. Baking in water and in the oven, on the other hand, is the one that saves the least amount of food you consume.

Do not peel fruits and vegetables completely

Other levers can be engaged to save food intake. For example, wash fruits and vegetables thoroughly but quicklywithout soaking to prevent the loss of water-soluble minerals and vitamins such as group B and vitamin C.

The trace elements of fruits and vegetables are concentrated in the skin, so you don’t peel them when you buy organic ones. And if not, we still treat the bursa calmly. You can simply peel off new vegetables and, for example, not peel zucchini and cucumbers completely.

We do oil on some vegetablessuch as a slice of olive oil in pumpkin soup, vinaigrette on grated carrots. This helps to better absorb fat-soluble vitamins such as provitamin A found in orange vegetables and vitamin K found in cabbage and spinach.

Finally, it is also useful to know: when cooked tomatoes, their pigment lycopene, which is a strong antioxidant, is better released. And by crushing garlic and chopping cabbage, we increase the protective effect of some of their nutrients.

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