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How to prevent Vitamin loss from Veegtables and Fruits

How to prevent Vitamin loss from Vegetables and Fruits

By Deepalekha Banerjee  on: 30 December 2017
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To prevent losses of natural vitamins from vegetables and fruits try to :

  • Cook vegetables and fruits on steam than boiling
  • If you are cooking vegetables in water, use less amount of water so that there is less wastage and remaining little water can be used as stock in future
  • Prepare meals just before serving them
  • Cook frozen foods without defrosting
  • Prepare salads from freshly cut vegetables to restore vitamin B & C
  • Using copper utensils can cause loss of vitamin C, E & folic acid
  • Always buy fresh vegetables and fruits which can be used within 2-3 days
  • Washing vegetables and fruits for a long time can rinse out vitamin B & C, it is best to wash them under running water using a brush
  • Do not expose milk and dairy products to sunrays. They may lose vitamin A,D & B2
  • Keep food requiring cooling in a fridge (at a constant temperature of 4 degree centigrade)to prevent its going bad. In case of frozen foods, it is best to keepit under temp -18 degree centigrade. Canned and dry foods must be stored in a cool and dry place.
  • Store vegetables, rice, flour in dark containers because sunrays destroy vitamin B2 in them.
  • Avoid continuous reheating of foods
  • Keep skin on the vegetables and fruits as much as possible
  • Cut vegetables into large pieces to reduce surface area
  • Do not use baking soda to retain color
  • Always cook with a cover so that it lessens the cooking time
  • Eat vegetables and fruits raw whenever possible in salads keeping skins on
  • Do not over-cook the vegetables

                                                                             ~ Dt. Deepalekha Banerjee

 


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Dt. Deepalekha Banerjee, M.Sc. in Food & Nutrition (from Jadavpur University, Kolkata) having app. 15 years of professional experience in the Nutrition and Dietetics field. She has worked with brands like Nestle (Gurgaon), Apollo Hospital (Kolkata) and VLCC (Gurgaon & Kolkata) and is currently functioning as Nutrition and Dietetics Consultant to her clients in India and abroad.Her field of expertise ranges from weight loss programme, diet for diabetics, renal diet, hepatic diets, diet for good heart, pregnancy and lactation diets and the list goes on. Though the current era is all about 'speed', she doesnot believe in 'Crash Diets', however in disciplined life style and positive attitude towards life. She is a very effective counselor and a 'go to' person.One should eat to live, not live to eat~Moliere.....this site provides a complete 360 degree solution to nutritional wellbeing encompassing lifestyle modification including frequent health tips, weight & figure management.Please visit my facebook page - www.facebook.com/360degreenutricareIn this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; '360 Degree Nutricare by Dietitian Deepalekha' helps you attain optimal health by personalised diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  Looking for weight loss diet or a  Dietician in Whitefield or in Bangalore? Interested in excellent weight loss service online or in Bangalore? Then contact us. You can view our reviews and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated claims! Deepalekha's diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits
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