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By Sarah Davis Overview Fruits and vegetables are nutritious, there's no doubt about it. According to the Weston A. Price Foundation, the vitamins and minerals in fruits and vegetables play an important role in proving us with energy, enhancing our immune system and protecting us from sickness. Though what many people don't realize is that the way they prepare fruits and vegetables decreases the amount of vitamins and minerals available. You can prepare fruits and vegetables so that they taste good yet still have as many nutrients as possible. It requires a little knowledge and some careful preparation.
Step 1 Shop for fruits and vegetables several times a week rather than only once a week. Baylor College of Medicine states that the fresher produce is, the more vitamins and minerals it contains. Old, wilted or limp fruits and vegetables lose nutrients because over time, they become more oxidized by the environment, stripping nutrients away. If you buy produce a few times per week, it will be fresher and it will contain more nutrients. Step 2 Cut vegetables at the last minute possible before cooking or eating them. A downside of cutting fruits and vegetables ahead of time is that they start to lose nutrients the minute you cut them. This is because of a process called oxidation, according to the Weston A. Price Foundation. Always buy your produce whole and cut it just before you eat or prepare it.
Step 3 Use minimal water when boiling vegetables so that vitamins and minerals don't leech out. According to Baylor College of Medicine, the more water you use to boil vegetables in, the longer it takes for the water to boil. With an increased cooking time, more vitamins are destroyed through heat. Put water only to the top of the vegetables when you boil vegetables and cook them for as short a period as possible so they will retain the most nutrients. Step 4 Eat most of your fruits and vegetables raw. Cooking vegetables is fine occasionally, but the Weston A. Price Foundation states that because heat and oxidation can destroy vitamins, you should eat raw fruits and vegetables most of the time. Of course, it's not safe to eat all vegetables raw, such as potatoes. Foods like spinach leaves, celery, tomatoes, cucumbers and carrots, however, are excellent when eaten raw.
References Baylor College of Medicine. Cooking Suggestions to Help Preserve Vitamins and Minerals Weston A Price Foundation; Vitamin Primer Veggies and vitamins was originally published on LIVESTRONG.COM.
LIVESTRONG.COM is designed to inspire people to change their lives, help themselves and help others. For more on this topic, visit http://www.livestrong.com. Related Articles on LIVESTRONG.COM: How to Store Vegetables to Maintain All the Vitamins About Preservatives 5 Things You Need to Know About Vitamins in Broccoli Foods With the Most Vitamins
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