How to keep vitamins in your vegetables?

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Losing vitamins in vegetables is an easy mistake to make when processing and cooking food. Besides, high heat also destroys the amount of fiber in vegetables. So how to keep vitamins in vegetables highest?

1.What vitamins are in vegetables and their uses

Green vegetables, in addition to fiber, also contain a number of vitamins and trace elements useful for the body. If you do not know or understand clearly, you can refer to the following information:

1.1. Vitamin A

Vitamin A is a mixture of substances that are fat-soluble and provide nutrients to the body. You often know this vitamin with the function of brightening eyes and improving eyesight. However, vitamin A is also a substance that helps the durability of cell membranes in the skin, liver, kidneys ... be protected. At the same time, vitamin A also helps to increase white blood cell development to reduce infection when injured for the body.
In particular, reproductive health will be improved if vitamin A is fully supplemented and the baby supplemented from within the fetus will also develop comprehensively with an increased immune system.

1.2. B vitamins (B1; B2; B6)

Vitamin B is a group of vitamins stretching from B1, B2.....B12 that play an important role in the movement and development of every body. The presence of vitamin B will help the body minimize the risk of infection and promote a number of functions such as red blood cell development, vision enhancement, central nervous system function. for healthy brain, stimulate taste, promote the release of positive hormones and produce cholesterol....
Women before, during and after pregnancy are interested in vitamin B supplements to support health improvement. reduce vomiting and prevent the occurrence of preeclampsia. Babies who get enough vitamin B during pregnancy have better brain development and a lower risk of birth defects. Some research is exploratory but not certain has begun to find the effect of B vitamins on men's health and psychology is quite positive.

1.3. Vitamin C

Vitamin C is often found in sour vegetables and fruits and is known for its ability to improve resistance to prevent the risk of viruses and bacteria entering the body.
From a scientific point of view of nutrition and molecular structure, vitamin C is an oxidant that helps the body form a natural defense reflex to protect the body from harmful invaders (free radicals). ). Also thanks to active free radicals and cardiovascular disease, blood sugar or uric acid levels in the blood, gout, .... will be prevented or slowed down.
Supplementing vitamin C for the body will be good for people with anemia, people with memory impairment. The production of lymphocytes and phagocytes that help the body reduce infection also requires vitamin C to promote and at the same time the wound healing process is greatly reduced.

1.4. Folic acid

The presence of folic acid has an important role in brain development, especially with babies from the time they are in the womb. Adequate supply of this substance will help improve problems such as anemia, neural tube defects in children and some negative psychological syndromes.

2.Choose a processing method to keep vitamins and fiber in green vegetables

There are many problems surrounding the loss of vitamins when processing food, especially vegetables. So eating right after harvesting or cooking will keep vitamins and fiber in green vegetables?
Studies are currently unable to draw definitive conclusions about whether cooking or not cooking is better for this food group. Each different type of vegetable has a different molecular structure, so the way of synthesizing nutrients when put into the body is not completely the same. Therefore, some need to be cooked to take advantage of the full effect, and some do not.
For tomatoes and antioxidants to prevent cardiovascular disease and some chronic diseases, when cooked or processed, this content will be higher than if eaten raw.
On the other hand, we have a habit of washing after processing before processing to ensure food safety and hygiene, but if we don't know how, this will become the cause of vitamin loss in vegetables. When cooking, too, at high temperature, the vitamins in vegetables will melt and dissolve into the boiling water, so the time of fire and the amount of water when cooking has a significant influence on the nutritional content of the dish after completion.
To overcome that difficulty, you can boil vegetables when the water is boiling and quickly take them out to drain while preserving their natural color without losing nutrients in vegetables after cooking.

3. Some ways to preserve fresh vegetables and keep vitamins in vegetables

Vitamins in vegetables more or less are also affected by the freshness of vegetables. Freshly harvested vegetables will have a higher vitamin and mineral content than vegetables that have been harvested for a long time or are about to wither. Therefore, time is considered the most important factor when assessing the decomposition of organic compounds in vegetables.
However, farmers' markets cannot always provide your favorite group of vegetables every day, so proper storage helps prolong the shelf life of vegetables without losing nutrients or minimizing the amount of vitamins. Losing is what we care about.
Plants that are not yet harvested will continue to receive nutrients, so vegetables harvested at the right time will have a higher vitamin content than when harvested early. However, by taste, you will hardly feel the vitamin content between vegetables harvested early and vegetables harvested at the right time.
Here are a few tips for you to keep in mind when using vegetables for meals without losing vitamins when processing:
Store at the ideal temperature: Green vegetables will quickly wither if not provided. water supply and ambient temperature rise. For example, tubers that can be left outside do not need to be refrigerated like vegetables and mushrooms, but they need a cool place that limits exposure to light and heat from the sun. Store vegetables in vented glass bags: Storing vegetables in vented bags not only keeps the cleanliness but does not make the vegetables hot and steamy and the green freshness is kept longer. Freezing vegetables: Nutritional studies have shown that when freezing vegetables, the nutrient content will decrease to a certain amount. However, it is better to leave vegetables in a high-temperature environment, causing them to wither and lose all vitamins and trace elements. Cook and then refrigerate: Refrigerating cooked vegetables can reduce spoilage, but they need to be used within a certain time, otherwise the decay will cause nutrient-rich foods to become toxic to the body.

The above processing method can reduce the risk of vitamin loss, but do you know how to eat vegetables properly to ensure the nutritional intake of the body is intact? Accordingly, you can apply it in the following ways:
Marinating a layer of salad dressing or a little vegetable oil on vegetables helps improve the taste and the ability to metabolize nutrients when entering the body is also increased. Chew slowly: chewing food slowly will make it easier for nutrients to be absorbed into the body than eating quickly and eating large portions. Sprinkle seasoning on vegetables: nutrients are found in vegetables, but they often have a bland taste. Therefore, if you find it difficult to eat, you can sprinkle some additional spices and enjoy. The above sharing must have helped you to have a solution for keeping more vitamins in vegetables. Wish you always have nutritious meals and healthy body with dishes from vegetables.

Reference source: webmd.com