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
Rate this: 
 5 Rating  based on 1 Reviews

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

 


Tags:

 Related Blogs:
Happy New Year 2017
01 January 2017
Staying healthy does not only include diet. It involves the whole lifestyle. So apart from HAVING A HEALTHY DIET one has to concentrate on leading a healthy lifestyle also. This NEW YEAR I would suggest some most common but most ignored resolutions that will help you to lead a happy positive healthy life. Find a way to laugh - always find a way to laugh, not sweat the small stuff, say nice words, and value each moment and each conversation. The small words and small moments can have big impact. This will give you a feel good factor. Create a kinder world - we are so busy trying to figure out how to live longer, be more connected, have cheaper energy, and faster everything, but if we do not build all this around the core of kindness, then none of our success will matter. So make at least one person feel worthy every day.  if people embrace kindness, everything else will follow. Meditation - One must incorporate at least 10 minutes of meditation into his daily routine at least five days a week. This may amount to 10 minutes of deep breathing exercises, quiet time focused on quieting the mind, progressive muscle relaxation, or any number of meditation techniques. This will also have the secondary benefit of improving sleep. Scheduling sleep - one must force yourself to shut off digital screens earlier at night, turn down invitations that would keep you out too late, and scheduled naps before your night shifts. Sleep is utmost necessary for a healthy rejuvenation of body & mind.  Do more travelling - Have fun, enjoy yourselves, distress yourselves to stay positive and fresh. This will keep your body and mind positive and healthy. Nourish Your Spirit - Your New Year's resolution must be to make more time to nourish your spirit, to be in environments and with people doing things that make you feel good. This will enhance positivity within yourself and keep you happy. Reset your priorities - The crazy stressful lifestyle of yours and rotating shifts leaves a tendency to have quick foods that are going to give you energy, but it will not give you peace. It will not let you rest. It will not purify your heart, body, mind and soul. So you have to set priorities. What you want this year. Take time to smell the roses - I realize that we, including me, often get so caught up in the details of life, that we often forget the beauty around us, like a beautiful sunset or amazing flower. I think by increasing our awareness of our surroundings and the beauty therein, it helps us to see the big picture a bit better. Thus inspired by a Gandhi quote: "Be the change you want to see in the world", and hope to live by it a bit more this coming year. But instead of making new year resolutions, I suggest that you just try to make some small changes aimed at better health on an ongoing basis. At the end of the day, we are all a work in progress. A VERY HAPPY HEALTHY NEW YEAR 2017                                                                                                  ~Dt.Deepalekha Banerjee
Glycemic Index Diet
15 January 2018
Why GLYCEMIC INDEX (GI) is an important factor? Foods in which carbohydrates break down quickly during digestion and release glucose rapidly into the blood stream are called foods with HIGH GI. LOW GI foods are those that cause minor changes in blood sugar level after digestion. Our body digests these foods slowly thus releasing glucose to blood stream at a slower pace. Hence we stay full for a longer period of time and do not feel hungry. GI is very important to control Type 2 Diabetes and Heart diseases Foods are scored on a scale of 0-100 based on how much they rise the blood sugar level immediately after digestion. High GI foods (70 or higher) – rice, white bread, potatoes, chips, crackers, sugar sweetened beverages Medium GI foods ( 56 – 69) – Banana, grapes, spaghetti, ice cream, raisins, corn Low GI foods (55 and under) – oatmeal, peas, carrots, kidney bean, skimmed milk, most fruits except mango, banana, raisin, pineapple watermelon. GLYCEMIC LOAD To understand a food’s complete effect on blood sugar we need to know both how quickly the food makes glucose on enter the bloodstream and how much glucose it will deliver. Thus glycemic load gives us a clear picture of a food’s actual impact on blood sugar. Glycemic load is calculated by multiplying the grams of carbohydrates in a serving by the GI, then dividing by 100. A Glycemic load of 10 or below is considered low. A Glycemic load of 20 and above is considered high Watermelon has a high GI – 80. But 1 serving of watermelon has only 6 gms of carbohydrates. So the Glycemic load is only 5. This makes the fruit healthy.  GI FOOD CHART: Food GI(Glucose=100) Serving size (grams) Glycemic Load per serving   Breakfast Cereals       Muesli 56 30 10 Oatmeal 55 250 13 Instant Oatmeal 75 250 21 Puffed wheat cereal 80 30 17 GRAINS       Sweet corn 48 60 14 Quinoa 53 150 13 White rice 72 150 29 White basmati 63 150 26 Brown rice 50 150 16 BEANS & NUTS       Black beans 30 150 7 Chick peas 10 150 3 Kidney beans 34 150 9 Lentils 28 150 5 Soya beans 15 150 1 Salted cashew 22 50 3 Peanuts 13 50 1 FRUITS       Apple 36 120 5 Dates 42 60 18 Black grapes 59 120 11 Orange 45 120 5 Pear 38 120 4 Raisins 64 60 28 Watermelon 80 120 5 VEGETABLES       Green peas 54 80 4 Carrot 39 80 2 Potato 82 150 21 Yam 54 150 20   TIPS ON GI GI diet can be confusing. Some foods with low GI can be unhealthy while with some foods with high GI can be very nutritious. GI of food can change depending on the variety of food e.g. red potato / white potato, its ripeness, method of preparation e.g. juiced/ mashed/ ground, process of cooking and how long it is stored. Look at the overall nutrition in foods and not just the GI while planning meals. Some low GI foods are high in saturated fats and is not recommended to have frequently. Some high GI foods, such as potatoes have nutrients like Vitamin C, potassium and fibre Eating Low GI foods along with High GI foods can help to prevent blood sugar from rising quickly in the blood stream. E.g. white rice has high GI, but eating it with chicken and vegetables can lower its GI. Adding a healthy fat to your meal can also slow down the rise in blood sugar level. E.g. adding a teaspoon of cow ghee to roasted potatoes can decrease the GI of potatoes. LOW GI DISHES Pongal – pongal has a GI of approx. 55. It is a low GI dish Pesarattu – pesarattu is also low in GI being made from green gram dal. Grilled / steamed fish – Fish is high in omega 3 fatty acids and good for heart and diabetics. GI value for fish is zero. Grilled meat – This also has a zero GI value. Thus following a healthy diet and lifestyle does not mean living with deprivation. It actually means living with caution, maintaining precautions. As the old mother said ‘ precaution is better than cure’.                                                                                                          ~Dt.Deepalekha Banerjee
Deepalekha Banerjee

 View Profile

Nutritionist / Dietician in Pallikarnai, Chennai, India 

Dt. Deepalekha Banerjee, M.Sc. in Food & Nutrition (from Jadavpur University, Kolkata) having app. 9 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 Pallakaranai or in Chennai? Interested in excellent weight loss service online or in Chennai? 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
Deepalekha Banerjee
Dt. Deepalekha Banerjee
Nutritionist / Dietician in Pallikarnai, Chennai Register Now!