What to do to prevent vitamin losses in food:
To prevent losses of natural vitamins in food try to:
- Slightly cook vegetables and fruit or have raw for best results
- if you cook vegetables in water do it in a little amount which can then be used for sauces or soups
- prepare meals as late as possible before serving them
- prepare salads from freshly cut vegetables, otherwise they lose vitamins B and C
- use vessels made of stainless steel or ceramic; cooking in copper pots make meals poorer in vitamin C, E and folic acid
- always buy fresh products, especially vegetables and fruit – and only in quantities that can be used within a few days
- store pod vegetables, pasta, rice, flour in dark containers because sun rays destroy vitamin B2
- taking too long washing vegetables rinses out vitamins B and C; it’s best to wash them using a brush in running water
- do not expose milk and dairy products to sunlight because they lose vitamins A, D and B2
- keep food requiring cooling in a fridge (at constant temperature up to 4°C) to prevent it going bad. In case of frozen food it is best to keep it at temperature under -18°C. Canned and dried food should be stored in a cool and dry place.
Nutrition plays an important part in fuelling not just the body but the mind with the right nutrients to get through more stressful and demanding life experiences.