As we discussed last week, fruits and vegetables are packed with important nutrients. These nutrients can vary based on whether the fruits and vegetables are fresh, frozen, or canned.
Depending on your choice of raw, frozen, or canned, there are varying degrees of preparation necessary for nutrition preservation. In addition, the storage method is critical to preserve the nutrients until they are ready to be consumed. Here are some tips for storing and preparing fruits and vegetables to maintain maximum nutritional value:
Storage
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The best place to store vegetables is in the vegetable compartment of the refrigerator, where temperatures are not too cold. Upper shelves are too humid and cause them to dry out. Just don’t forget about them in the drawer!
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Once fruits ripen, store them in the refrigerator and use them quickly. Many fruits ripen quickly, so check them frequently to make sure they do not become overripe.
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Unripe fruit will ripen more quickly if placed in a paper bag.
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Store fruits and vegetables separately because ethylene gas given off by fruits causes vegetables to spoil.
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Do not store potatoes in the refrigerator; their starch will convert into sugar and develop a sweet taste.
Preparation
- Always wash fresh fruits and vegetables under cold running water before cooking and eating. Washing removes dirt and pesticide residue. Be sure to wash large whole fruits and vegetables before you cut them up. Wash vegetables such as cauliflower, broccoli, leeks and celery a second time to remove sand and additional dirt.
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Peel vegetables that have been waxed (moist vegetables such as cucumbers are waxed to slow moisture loss in shipment). The wax can trap pesticide residue and fungi.
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In general, try to limit peeling to preserve fiber content. If you do peel fruits and vegetables, do so as thinly as possible, to avoid losing vitamins that are just under the skin.
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Avoid boiling. Prolonged exposure to water and heat can break down chemicals.
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Steam, broil, microwave or cook vegetables in a small amount of water.
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Cook only until crisp and slightly tender; avoid overcooking.
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Serve foods promptly. The longer cooked fruits and vegetables sit, the more nutrients are lost.
Rebecca
