Cooked vegetables that are warmed up in the refrigerator after two or three days lose more than half of their vitamin C.
Methods for storing Nutrients During Cooking Food: One of the most important things in cooking is to preserve the nutrients of food. The preservation should be done during the cooking process. We all know the many benefits of fruits and vegetables, here are some of them:
- Improving health
- Improving energy levels
Why do foods lose nutrients?
Prolonged exposure to heat, light, and water can lead to a loss of nutritional value, including vitamin B1
Do not worry, we'll bring you some of the simple hacks to keep nutrients in your vegetables.
The most important rule is always to clean the vegetables and then slice them. Never crush your vegetables first, as it takes all the nutritional value off your plate.
Never chop your vegetables into small and tiny pieces as they come in contact with the air and lose nutrients. Cut your vegetables into large cubes or large pieces.
Vegetables with roots
Here are some examples of vegetables with roots,
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- Beetroot  Carrots
Such vegetables should be cooked with peel and peeled later after cooking. This process helps the nutrients to accumulate in the center of the vegetables and can help preserve the nutritional value of the vegetables.
Roast: It causes a certain loss of vitamin C in potatoes, it increases the fat calories, which reduces the nutrients of potatoes.
Frying: It damages vitamin E contained in vegetable oils.
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Limit cooking time
Do not overcook your food (vegetables ), high temperatures can damage the vitamins and minerals of food. Keep an eye on the clock while cooking.
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Use of water
Surplus is bad and proves the example of cooking. It is always recommended to cook vegetables in a limited amount of water and on a low flame.
Finish the heating.
Every fruit and vegetable has a certain chemical structure. The heating of foods repeatedly damages their nutritional value. More than half of vitamin C is lost when the food is heated and refrigerated (longer than 2-3 days).
Avoid using baking soda
Baking soda is commonly used in cooking. Some may have used it to maintain the color of the vegetables, while others may have used it to speed up their cooking procedure. But baking soda should not be overly used when cooking vegetables as it damages minerals and especially vitamin C in the vegetables.
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Written by Tavishi Dogra
Source: Onlymyhealth editorial team July 08, 2019