Aug 7, 20191 min
Updated: Oct 20, 2019
Food is a rich source of vitamins and minerals which are essential for body function. Sometimes they could be loss through processes such as exposure to heat, water and air.
Here are 5 ways you could consider to retain nutrients in your food:
Boiling vegetables in high temperatures for long periods of time could destroy water-soluble vitamins, vitamin C and B Vitamins and leak into the water. So cooking until they're just tender or use remaining water in other dishes could maximise nutrition in your meals.
Vitamin A, C, E, K and B vitamins could be destroyed by exposure to air. Pre-cutting the foods too early allowing prolonged air exposure could lead to nutrient losses. Therefore, consider cutting them close to when they're being cooked.
Most nutrients lie close to the skin of fruits and vegetables, excessive peeling could reduce nutrient value of the food. For example, wash and scrub carrots well instead of peeling the skin for cooking.
Riboflavin is sensitive to light exposure and poor storage could lead to nutrient losses.
The process of nutrient loss is slowed down when air contact is minimised and at lower temperatures.