Fresh produce: nutrient-dense convenience foods

To consume as much nutrients as possible, you must first choose the right foods. Fresh produce from local producers is normally richer in nutrients than imported products. They lose a lot of their nutrients during their long transport ...

Raw or cooked: how to consume food to conserve nutrients?

Some nutrients do not support the heat, especially those of fruits and vegetables. This is particularly the case of vitamin C, contained for example in kiwi and pepper: it deteriorates rapidly during cooking. Because of the fragility of their nutrients, it is more often advantageous to consume fruits and vegetables in raw vegetables. However, there are also cooking methods to preserve a maximum of nutrients. Steaming and baking are therefore highly recommended! Conversely, cooking with water is not recommended, because the water-soluble vitamins of food will spread in the cooking water ... Or, you have to choose a braising with a small amount of water ! Another solution: quickly grab your food in a hot pan. This technique is particularly recommended for trapping nutrients inside fish and meats.

Fruits and vegetables: how to clean them by preserving their nutrients?

Pay special attention to the preparation of fruits and vegetables to protect their fragile nutrients. First, never soak them for washing: the water-soluble vitamins would migrate into the wash water. Rinse your fruits and vegetables quickly under the tap of cold water, at low pressure. Do not remove the skin of your organic fruits and vegetables because it is very rich in nutrients. However, for other fruits and vegetables, the skin may also contain pesticides ... Better then peel with a good economy, making thin peelings. Finally, do not prepare your crudités too long in advance and sprinkle them with lemon juice to prevent certain vitamins from oxidizing in the open air.