How to keep the vitamins in vegetables during processing, cooking and storage is important, because vegetables provide and satisfy 80% of daily vitamin needs of the body.
If you do not know how to cook sometimes take up to 90% of the vitamin in vegetables. For vitamin A are not lost, bought fresh vegetables should be stored in well-ventilated, cool and dry. High temperatures, sunlight and moisture are the draining conditions very easily the vitamin caused by oxidation. Vegetables for as long as much vitamin loss.
Want to keep as much of the vitamin in the preparation of vegetables (pick vegetables, wash vegetables) for cooking to be done quickly, as quickly as possible. Rinse the chopped vegetables before because if he then washed the vitamin will dissolve some in water. Vegetables must be cooked immediately done, as long as possible to take more vitamin C.
When processing more vegetables should not stir.
Example: After 4 hours lost 20%, when sliced, it takes up to 35% after 1 hour. Should remove vegetables when boiling water rather than cold water right from left. Potatoes in cold water up to 40% loss of vitamin C, whereas when put in boiling water just 10%.
Fried vegetables, fried better retain vitamins, especially vitamin A and C, because the vegetables are coated with a layer of fat soluble and avoid evaporation.
Cooking food by water, Vitamin C retained most. To avoid loss of vitamin C from less destroyed, and should follow the following ways:
When cooked, boiled vegetables should be tightly closed to avoid evaporation region. The vegetables into the pot when boiling water and enough water to flood all the vegetables. When boiling water should boil low heat to avoid boiling up will be pushed up on the side, easily oxidised vitamin C.
Avoid mixing more vegetables. Vitamin C is destroyed in an alkaline environment stronger, so when cooking, so add a little sour as vinegar, lemon, contracts, to ensure for good vitamins.
In contrast, vitamin A is easy to be destroyed in an acid environment, so, if the vegetables have more vitamin A (tomatoes, carrots) should not add the sour substance.
