5 ways to maximise nutrition in your food

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:

Steam your vegetables instead of boiling.

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.


Avoid preparing your fruit and vegetables too early in advance.

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.


Wash your vegetables well instead of peeling the skin.

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.


Ensure lid of milk carton is secured tightly and stored away from light.

Riboflavin is sensitive to light exposure and poor storage could lead to nutrient losses.


Refrigerate food in an air-tight container and store properly.

The process of nutrient loss is slowed down when air contact is minimised and at lower temperatures.

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