Vitamins are the essential building blocks for our body. The plural part of vitamins are taken into our body by nutrients. Vegetables and fruits are the most important of these foods. So, what should we pay attention to in order to get more qualified vitamins from vegetables and fruits?
Vitamins are essential organic compounds that stimulate important reactions in cell metabolism in very small amounts. Since most of the vitamins cannot be made by the body, they must be taken with our foods. Some of these foods come to our table as raw and some of them go through certain cooking processes. Vitamin losses that may occur during these preparation and cooking processes are closely related to human health.
How to Protect the Vitamins of Food
An important part of nutrition is the fruits and vegetables we consume. However, in order to benefit from them, we need to pay attention to many rules from washing to cooking. Otherwise, the benefits are lost. It can only become a meal that we eat. So, what should we do to make the most of the nutritional value of vegetables and fruits? Nutrition and Diet Specialist Sengul Sangu Talak, nutritional vitamins should be kept on how to preserve the specific recommendations:
1- Do not wash vegetables and fruits under strong running water:
Some vitamins in vegetables and fruits are soluble in water. For this reason, vegetables and fruits should not be washed under strong running water for a long time. Fast flowing water causes loss of oxygen on the surface, reducing the nutritional value of food. In addition, it is necessary to wash the vegetables as a whole by pressing water. When the chopped and pressed into water, the vitamin value dies.
2- Divide vegetables into large pieces:
Vegetables should be cut immediately before cooking and in large pieces, if possible by hand or cut with a knife. Dividing or cutting vegetables into small pieces increases the surface area. The higher the surface area, the greater the loss of vitamins.
3- Keep the lid of the pan closed:
When cooking vegetables and fruits, the lid of the pan should be kept closed. Because steam is not lost in this way and the cooking time of the food is shortened. Too much water should not be added to the pot when cooking vegetables. Vegetables should be cooked with little water or steam.
4- Eat vegetables and fruits raw:
Vegetables and fruits should be cooked as soon as possible and in a way to preserve its vitality. Because vitamins such as vitamin B and C easily lose heat. Vegetables such as spinach, broccoli, cauliflower, cabbage, okra, eggplant and zucchini should be cooked for a maximum of 10 minutes. 20 minutes cooking time is enough for beans. For this, cooking in a pressure cooker is the healthiest method.
5- Do not pour cooking water:
Do not pour cooking water of vegetables, macaroni and legumes. Adding cooking juices to soups, meals or sauces increases the nutritional value of the food.
6- Do not add soda to the food:
Vegetables should be cooked without adding soda. Because soda added during cooking gives vegetables a greener color and causes loss of some vitamins.
7- Do not peel the edible skins of fruits and vegetables:
If the skins of the fruit have to be peeled, they should be peeled as thin as possible. Because many vitamins and minerals are found in the outer leaves, peels or just below the skin of vegetables and fruits. Vitamins and minerals are less in the inner parts of vegetables and fruits.
8- Do not burn fats:
When exposed to high temperatures for a long time, fats produce harmful substances (free radicals) to the body. Eating foods at high temperatures is harmful to health. In addition, over-consuming these foods causes obesity and increases the risk of cardiovascular disease.
9- Do not spill the juice of yogurt:
Filtration of the juice of yogurt or disposal of the greenish water formed during holding causes loss of vitamin B2 (riboflavin). Riboflavin is a vitamin with important functions in the body. Therefore, it is beneficial for health to evaluate bread fermentation, biscuits, pastry and soup making.
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