What should you pay attention to while preparing food so that the nutrients do not lose their vitamins and minerals?
You can get the maximum benefit from food one of the best things you can do to eat properly and healthily is to prepare your own meals. However, sometimes even this is not enough, because some mistakes made in the kitchen can cause foods to lose their nutritional value. There are some points you should pay attention to in order not to lose the nutritional value of food.
Experts give the following suggestions so that you can properly take the vitamins and minerals your body needs, and clean and cook the foods correctly.
Washing Vegetables and Fruits for a Long Time
Soaking in water for a long time to clean thin-membrane vegetables and fruits, especially strawberries, mulberries, spinach, and dill you can get the maximum benefit from food. Some vitamins are water-soluble and therefore nutritional values may be reduced. You should wash such thin-membrane vegetables and fruits under running water, without soaking in water.
Do Not Peel The Shells If Possible
The saying “in the vitamin shell” has a lot of truth. Because many vitamins and minerals are found in the outer leaves, shells, or inner parts of vegetables and fruits, especially under the skins. In addition to vitamins and minerals, these also help you get fiber. Therefore, do not peel vegetables and fruits before eating them. Wash fruits and vegetables with plenty of water or scrub them away instead of peeling them off. If the peels are not edible, try to peel them as thin as possible.
Avoid Chopping Fruits and Vegetables Too Finely
The more oxygen, light, and heat fruits and vegetables are exposed to, the lower their nutritional value. Interior parts that are protected from oxygen and light face these factors when they are chopped. Therefore, the finer you chop vegetables or fruits, the less vitamin, and mineral content you cause. To minimize the loss of nutrients, you should chop the vegetables in large pieces and without crushing them. You also need to consume chopped fruits and vegetables fresh or keep them in a closed container in a cool environment.
Cooking Leafy Green Vegetables in Water
The more water you add to the vegetable dish you cook, the more vitamins you will lose. Leafy green vegetables such as spinach and chard are already very high in water. For this reason, you should take care to cook green leafy vegetables without adding any water.
Keep Cooking Time to a Minimum
Vitamins B and C are the most easily destroyed by heat. Therefore, while cooking vegetables, you should be careful to keep them as short as possible and to preserve their vitality. If the lid of the pot you are cooking is closed, the cooking time will be shortened as the steam will not disappear.
Ideally, boiling an egg, which is one of the best sources of protein, for 4-7 minutes is sufficient. Otherwise, a green-colored iron sulfide ring is formed around the egg yolk. This iron sulfide ring also prevents you from taking advantage of the iron in the egg. On the other hand, you should not consume eggs raw for good absorption of biotin vitamins and food safety.
Reuse the Water You Boiled Vegetables
While boiling vegetables, most of the water-soluble vitamins such as vitamin C, B2, folic acid pass into the water. When you pour this water, the nutritional value is too much. By adding the water you boiled vegetables to soups, meats, and sauces, you can ensure that you get these vitamins that get into the water.
Consumption and Storage Stages
Don’t Keep Your Fruit and Vegetable Juices Waiting
If you are going to consume vegetables and fruit juices, you should consume them as soon as you squeeze them. The contact of the fruits and vegetables still in liquid with light and oxygen increases, so their vitamin content is lost. In fact, the most nutritious method is to consume the fruit itself as its pulp content decreases.
Consuming Legumes and Milk Group Together
When you consume legumes such as lentils, chickpeas, and beans, which are a good source of vegetable iron, with dairy products, iron absorption may decrease. When you consume foods with vitamin C sources such as greens, peppers, and lemons, iron absorption increases.
Storing Vegetables in Closed Bags
When storing vegetables, make sure they breathe. For this, you can make holes in the plastic bags you put your vegetables in, and you can store the vegetables in mesh bags and you can get the maximum benefit from food. Also, keeping vegetables and fruits tightly can cause the vegetables to spoil quickly.