How we can prevent nutrients

Here are other tips on how we can prevent nutrients from escaping or from getting lost.

• Keep leafy greens and salads in plastic bags or ventilated containers in the crisper section of the refrigerator (usually the lower portion). Root crops such as potatoes, carrots and turnips can be kept in a cool, dark, airy place in the kitchen, such as woven basket or wooden open box.
• Refrigerate cooked produce in airtight containers and use within 2 to 3 days. Refrigerate fruit juice in small containers so that less surface area is exposed.
• Carefully handle fruits and vegetables to avoid bruising, which causes faster loss of Vitamin C. Do not cut up produce unless you're ready to cook or eat them. Don't chop more finely than necessary.
• The outer leaves of vegetables are the most nutritious. Discard as few as possible. Nutrients are also concentrated in or just below the skin. If possible, eat unpeeled fruits and vegetables, or don't peel them to deeply. However, make sure that your fruits and vegetables are sold in clean areas where they have not been overly exposed to harmful organisms and pollutants.
• Fruits and vegetables are most nutritious served raw. Get into the habit of eating vegetables raw some of the time. Have them as snacks, with dips or in salads.
• Cook meats and fish thoroughly to kill harmful microorganisms but don't overcook them. Roasting, baking, stir-frying, steaming (fish), and broiling retain nutrients than braising or stewing (unless you also serve the defatted juices).