How to preserve vitamins in food?

Substantial amounts of vitamins in foods can be lost from the time a fruit or vegetable is picked until it is eaten. The water-soluble vitamins - particularly thiamin, vitamin C, and folate - can be destroyed with improper storage and excessive cooking. Heat, light, exposure to the air, cooking in water, and alkalinity are all factors that can destroy vitamins. The sooner a food is eaten, the less chance of nutrient loss.

In general, if the food is not eaten within a few days, freezing is the best method to retain nutrients. In fact, frozen vegetables and fruits are often as nutrient rich as supermarket-fresh ones. Frozen foods are often processed immediately after harvesting. As part of the freezing process, vegetables are quickly blanched in boiling water. This destroys the enzymes that would otherwise degrade the vitamins.

Some tips for preserving vitamins / nutrition in food:

1. Keep fruits and vegetables cool.


2. Refrigerate foods in moisture-proof containers.


3. Avoid trimming and cutting fruits and vegetables into small pieces as much as possible.


4. To retain the high amounts of nutrients in vegetables, microwave cooking, steaming, or using a pan or wok with very small amounts of water and a tight-fitting lid is best.


5. Do not add butter or other facts to vegetables during cooking if you plan to discard the liquid.


6. Minimize reheating food, which reduces the vitamin content.


7. Don't add baking soda to vegetables to enhance the green color.


8. Store canned goods in a cool place.

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