To be healthy you need to eat healthy as well, and foods like vegetables and fruits are filled with nutrients that are important to our health. But how do you make sure you are getting the most nutrients out of your food? Read the following lines and find out how you can stay healthy by getting as much nutrients from your food as possible.
Get them while they’re fresh
For the vegetables to be as fresh and filled with nutrients as possible, you have to eat them in the first 72 hours after they have been harvested, because after this time passes they lose between 15-60 percent of their nutrients. The best way is to grow them in your garden and eat immediately after you have picked them from the ground, but unfortunately this isn’t a valid option for everyone. For example, people who live in condos can grow only certain types of vegetables and fruits in pots that they spread all over the place, and it might be too inconvenient for them. If you have to buy your fruits and veggies, at least do it from a local farm, or a farmer market in your area, because they haven’t been harvested for too long, meaning they haven’t lost their nutrients yet.
Store them properly
When it comes to storing vegetables, all of them, except the root variety have to be stored in the refrigerator until their time comes to sit on your plate. All fruits, including avocados and tomatoes have to be kept away from direct light, and they have to stay at room temperature. Therefore, don’t store your fruits in the refrigerator, because it’s the worst possible place for them. If you have cut fruits and vegetables you must store them in airtight containers to avoid the decay of the vitamin C from them. Herbs must be chopped and frozen in ice cube trays until you need to use them, when you will defrost and use them normally.
Unfortunately, there exists a common belief that microwaving your food makes it lose its nutrients, which is false. The truth is that the microwave helps retain more nutrients than conventional cooking.
Any type of cooking will inevitably make your food loose nutrients, but because the microwave takes a lot less time to do this it has less destructive effects. In addition, due to the fact that when you use the microwave to cook your vegetables you don’t use water as much as you would with other types of cooking, and nutrients won’t leach out as much as they normally would.
Some foods lose between 15-55% of their nutrients if you boil them, but it’s not the case with all of them.
For example, tomatoes must be boiled for half an hour for the lycopene that is found in them to increase by 25%. Other foods that must be boiled for them to be healthier for us and richer in nutrients are spinach, carrots, sweet potatoes, eggs, and meat.