Nutrition

Tips on Keeping Your Food’s Nutritional Content Intact

You may be sourcing your organic fruits and vegetables straight from the farm, but do know whether you are obtaining the right nutrients from them? You may be elated thinking that you are eating healthy as you are getting an abundance of nutrients, vitamins and minerals. But it is important to understand that the way in which you store, prepare and cook your fruits and vegetables will play a vital role in how beneficial they are for you.

Let’s take a look at how you can maximise the nutritional content of your food.

  • Buy little and often. Don’t store food for long periods of time. If you buy in bulk, chances are likely you will end up either throwing them after they go bad. Heat, light and oxygen degrade nutrients.
  • If you have a lot of food which you will not use before it spoils, preserve it by freezing it.
  • Store fruits and vegetables, except those of the root variety, in the fridge or in a low temperature room. The cold temperature will help preserve the nutrients and stop them from ageing.
  • Use a sharp knife for cutting fruits and vegetables. This will help reduce the disruption of cells.
  • Eat the skin of fruits and vegetables whenever possible. The skin is rich in nutrients, particularly fibre which will help you feel fuller for a longer time.
  • Try and use as little water as possible when you are boiling your vegetables. Steaming instead of boiling will help minimise the loss of nutrients. When you are boiling your veggies, ensure that the water is boiled properly before you add them. The nutrient-rich boiling water can be used in a sauce or soup later. Avoid overcooking to keep your nutrients intact.
  • Cooking vegetables “al dente’” (cooked just enough to retain a firm texture) will reduce the loss of nutrients in the food.
  • Eat a variety of food and do not depend on one type of food alone. For example, you should not be eating green vegetables alone, but combine other vegetables in your diet to get the right nutrients- “Taste the Rainbow!”.
  • Choose the right nutrients for maximum absorption. For example, if you have vitamin D deficiency, you will not be able to absorb calcium and magnesium in your body. Likewise, lack of vitamin C in your diet, will not let you absorb iron. So, you need to choose your nutrients wisely.
  • It is important that you take your food supplements correctly. If you are taking in other supplements, you have to ensure that you are not overdoing it. Again this is linked to the frequency and variety of food that is taken throughout the day.

Freshly harvested veggies

The way in which you store, cook and prepare your food is all in your hands. Likewise, the right nutrients that you get from your food is entirely under your control. If you choose the right methods of cooking and combine the right nutrients, you will definitely walk your way to a healthier life.

Looking to enhance your knowledge of nutrition? Join our top-rated professional diploma in nutrition today!

Shaw Academy

Updated: Feb 2, 2016

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