Preserving Nutrients In Food

Key Notes:

Importance of Nutrients:

• Nutrients like vitamins, minerals, proteins, and carbohydrates are essential for the body to grow, stay healthy, and function properly.

Nutrient Loss During Cooking:

• Nutrients, especially vitamins, can be lost during food preparation and cooking, particularly when food is overcooked or exposed to high heat.

Ways to Preserve Nutrients:

• Proper Washing: Wash fruits and vegetables just before cooking to avoid nutrient loss through soaking.

• Minimal Peeling: Peel vegetables and fruits thinly or leave the peel on when possible, as many nutrients are found close to the skin.

• Cutting: Cut fruits and vegetables just before cooking or eating to reduce nutrient exposure to air.

• Cooking Methods: Use nutrient-preserving methods like steaming, grilling, or stir-frying instead of boiling or frying.

Avoid Overcooking:

• Overcooking vegetables can cause vitamins to break down and be lost. Cooking for a short time helps retain nutrients.

Storage of Food:

• Store food properly in a cool, dark place to preserve its nutrients. Refrigerate perishable items to prevent spoilage.

Eating Fresh Foods:

• Fresh fruits and vegetables contain the highest level of nutrients. Consume them as soon as possible after purchasing.

Balanced Diet:

• Eating a variety of fresh, minimally processed foods helps ensure your body gets all the essential nutrients.