How to retain the vitamins in your fruit and vegetables and tips on how to store them.
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Choose produce in season, these are most often cheaper and at their best.
How do they look?
Choose those that look crisp and fresh. Avoid limp, bruised or shrivelled produce and try to eat fresh fruit and vegetables as soon as possible.
Below is some great tips on how to retain the vitamins and minerals in your fruits and vegetables.
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- Don’t store your fruit and vegetables for too long, as the vitamin levels will drop.
- Avoid leaving cut vegetables in air, light or heat. They should be covered and chilled.
- Don’t soak your vegetables.
- Cook in as little water as possible, try keeping the water to make soups or sauces to try an recapture the lost vitamins and minerals.
- Start cooking with boiling water and cover tightly to keep in steam which will reduce cooking time.
- Don’t keep food hot for too long, as vitamin levels will start to fall within a few minutes.
- Steam/microwave your fruit and vegetables to retain vitamins.
Good storage is essential
Fresh produce
Heat and light destroy some vitamins. Aim to store your fruit abd vegetables at the bottom of the refrigerator or in a cool dark cupboard. Store bananas away from other fruits to delay them going ripe too fast. Do not store bananas in the refrigerator.
Canned fruit and vegetables
Check ‘Use by’ dates. Eat by the ‘Best before’ date for a better taste.
Frozen fruits and vegetables
Take home soon after shopping. Store at the right temperature. Use within the time stated on the label. Freezing slows down vitamin losses. At certain times of the year, frozen vegetables may have more vitamins than fresh.
Don't forget we offer PERSONALLY tailored diet advice from our registered dietitians!
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