The passage of time, the elements, storage containers or areas, manner of preparation can all affect the way nutrients are preserved in food. Vegetables in their raw, untouched form may contain all the vitamins and minerals that we need, but improper washing, handling and cooking may reduce them into mere pulp, with no nutritional benefit whatsoever. So it is important not only to pick up foods that have the nutrients we need for health, but also to make sure that these nutrients are locked in and properly used by our bodies. The elements all have varying effects on the preservation of nutrients in our food. Water-soluble vitamins such as vitamin C and the B vitamins are easily destroyed by just about anything — excess water, air, heat, light, and an alkaline pH. Fat-soluble vitamins—A, D, E, and K are more stable.
HERE ARE GENERAL GUIDELINES:
For water
When cooking vegetables use as little water as possible and use the leftover water in soups or to make broths. Try not to wash vegetables until just before using. Avoid soaking food in water. Water dissolves the water-soluble vitamins and minerals. Don't add vegetables to water before it is boiling. The higher the temperature and the shorter the cooking time, the fewer nutrients will be lost. You may also steam vegetables to keep them out of contact with water. This way they cook at less time and come out tender-crisp.
For air
A host of vitamins — A, C, E, K, the B-vitamins (thiamine, pyridoxine, biotin, and folate or folic acid) can be destroyed because of exposure to air. Try to prevent this from happening by:
- Cutting and cooking vegetables in pieces that are as large as possible
- Covering vegetables as soon as they are cut and keeping them covered while cooking
- Cutting vegetables as close to serving time as possible
For tight
Riboflavin is a vitamin that is sensitive to light. Expo-sure to light for just a short time allows a good portion of the riboflavin to be destroyed. It is generally good to package milk and dairy products in opaque containers to shield them from the Loss of riboflavin. Put milk back in the refrigerator immediately after pouring it.
Heating foods
Vitamin C is especially sensitive to heat. Fresh or even frozen vegetables generally have higher vitamin C content than those which are canned. Canning can destroy some of the vitamin C. Quite obviously, you must not overcook vegetables.
Preparing rice and pasta
Washing can affect the nutrition contents of pasta, rice and other grains. Rinsing them before cooking can wash off the vitamins and minerals.
It has been a habit among Filipinos to wash rice three times before finally putting it to heat. However, it may be time to reconsider this practice, and also to cook the rice in just enough water. You may also depend on the measuring cups of a rice cooker, which are fairly accurate in providing the right consistency of cooked rice.
When it comes to pasta, you must cook them quickly in plenty of fully boiling water. Drain them, and serve right away. Pasta loses
nutrients when it is overcooked or rinsed.
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