What steps can consumers take to minimize nutrient losses during food preparation?

Question

What will be an ideal response?

Answer 1

ANS:
In addition to selecting nutritious foods and preparing them safely, consumers can improve their nutrition health by learning to store and cook foods in ways that minimize nutrient losses. Water-soluble vitamins are the most vulnerable of the nutrients, but both vitamins and minerals can be lost when they dissolve in water that is then discarded.

Fruits and vegetables contain enzymes that both synthesize and degrade vitamins. After a fruit or vegetable has been picked, vitamin synthesis stops, but degradation continues. To slow the degradation of vitamins, most fruits and vegetables should be kept refrigerated until used. Because many vitamins are easily destroyed by oxygen, fruits and vegetables that have been cut and juice that has been opened should be stored in airtight containers and refrigerated. (Degradative enzymes are most active at warmer temperatures.)

Water-soluble vitamins readily dissolve in water. To prevent losses during washing, rinse fruits and vegetables before cutting. To minimize losses during cooking, steam, griddle, or microwave vegetables; pressure cooking and boiling cause the greatest nutrient losses. Alternatively, use the cooking water when preparing meals such as casseroles and soups.

Finally, keep in mind that most vitamin losses are not catastrophic and that a law of diminishing returns operates. Do not fret over small losses or waste time that may be valuable in improving your health in other ways. Be assured that if you start with plenty of fruits and vegetables and are reasonably careful in their storage and preparation, you will receive a sufficient supply of all the nutrients they provide.