PRESERVE IT RIGHT

Don8217;t cut fruits, vegetables into tiny pieces. The greater the surface area, the more the exposure to oxygen, the more vitamins are destroyed

When it comes to nutrients, there is no substitute for food8212;even vitamin pills aren8217;t good enough. But the fact is that a substantial amount of vitamins is lost between the time a fruit or a vegetable is harvested and the time it8217;s eaten. Improper storage and over-cooking, for instance, can destroy water-soluble vitamins such as thiamin, vitamin C, and folate. Heat, light, exposure to air and cooking in a lot of water can also destroy vitamins. The fresher the food, the lower the chance of nutrient loss.

Freezing is the best method to preserve nutrients in food. Interestingly, frozen vegetables and fruits are more nutritious than when bought at first from a supermarket because food meant for freezing is processed immediately after harvesting. Vegetables, before freezing, are quickly immersed in boiling water blanched to destroy/deactivate the enzymes which will otherwise degrade the vitamins. But foods that often stay in the grocery store or at home for days and weeks together lose significant amounts of vitamin B and C.

Tips to preserve vitamins in food:
Store fruits and vegetables at a low temperature. Enzymes start destroying the vitamins once the fruit or vegetable is picked. Chilling slows this process.
Refrigerate foods in moisture-proof containers. Nutrients are preserved best at temperatures near freezing point and away from air.
Avoid cutting fruits and vegetables into very small pieces. The greater the surface area, the more the exposure to oxygen and thus more vitamins are destroyed.
Do not throw outer leaves of lettuce and other greens if they are not damaged or decayed. The outer leaves are higher in vitamins and minerals than the inner tender leaves or stems. The skins of potatoes, apples and carrots also have more vitamins and minerals than their central part. Scrub or peel thinly at best.
While steaming or micro-waving or using a wok, use minimum water or fat. For all vegetables except greens, use a tight-fitting lid. The lesser the contact with water and shorter the cooking time, the more nutrients are retained. Whenever possible, use a pressure cooker as it helps to shorten cooking time, thereby preserving more nutrients.
Cook vegetables and fruits with their skins, whenever possible.
Do not throw away the water from rice after cooking. This results in losing most of the B-vitamins in rice. Choose parboiled rice or brown rice over polished rice.
When boiling or steaming vegetables/pulses, use the water rather than discarding it.
Do not add baking soda to vegetables while cooking to enhance the green color, as alkalinity destroys vitamins such as vitamin C and thiamine.
Store canned food in a cool place. Try and use the liquid from the food whenever possible.
Keep milk cold, covered, and away from strong light. Riboflavin is lost when exposed to ultraviolet light. Note, however, that pasteurization of raw milk does not destroy the main nutrients in milk products8212;protein, riboflavin and calcium, among others.
Store nuts, seeds and oils in cool and dark containers away from light.