Storing and cooking anti-oxidants
Storing fruits and vegetables:
· Fruits and vegetables must be kept in the refrigerator (the ideal temperature being between 1 and 4°C inclusive; watch out for refrigerators with an incorrect temperature setting, often too low, which leads to certain loss of the nutritional qualities through cell rupture) and consumed soon after refrigeration.
Note: potatoes cannot withstand the cold; if possible they should be stored in a place close to 12°C and preferably in the dark
· Fruits and vegetables must be handled as little as possible to prevent enzymatic oxidation, which increases vitamin loss, crucially of vitamin C.
· Cut and stem them (in the case of berries) at the last minute.
· Wash the edible part in running water and do not soak it.
· If possible eat the outer leaves of vegetables or the fruit skin. Vitamins and mineral salts are mostly to be found there.
· Preferably opt for raw fruits and vegetables.
· Do not keep cooked vegetables for over three days, and seal them in a box.
· Keep fruit juice in a container that matches its volume as closely as possible, to prevent air contact and oxidation.
· When a food is frozen, it is preferable to keep it at a temperature below -18°C.
· Frozen fruits and vegetables have a better nutritional value than tinned fruits and vegetables, and sometimes better than fresh produce (when there is a long time between harvest and consumption. Freezing the food immediately after harvesting limits the loss of nutritional qualities).
· When making “home-made” frozen foods, you need to note the freezing date and eat them within 2 months of freezing.
· If you want to get the original nutritional properties out of foods, you should avoid eating tinned fruits and vegetables, as these are exposed to high temperatures before being tinned.
Note: potatoes cannot withstand the cold; if possible they should be stored in a place close to 12°C and preferably in the dark
· Fruits and vegetables must be handled as little as possible to prevent enzymatic oxidation, which increases vitamin loss, crucially of vitamin C.
· Cut and stem them (in the case of berries) at the last minute.
· Wash the edible part in running water and do not soak it.
· If possible eat the outer leaves of vegetables or the fruit skin. Vitamins and mineral salts are mostly to be found there.
· Preferably opt for raw fruits and vegetables.
· Do not keep cooked vegetables for over three days, and seal them in a box.
· Keep fruit juice in a container that matches its volume as closely as possible, to prevent air contact and oxidation.
· When a food is frozen, it is preferable to keep it at a temperature below -18°C.
· Frozen fruits and vegetables have a better nutritional value than tinned fruits and vegetables, and sometimes better than fresh produce (when there is a long time between harvest and consumption. Freezing the food immediately after harvesting limits the loss of nutritional qualities).
· When making “home-made” frozen foods, you need to note the freezing date and eat them within 2 months of freezing.
· If you want to get the original nutritional properties out of foods, you should avoid eating tinned fruits and vegetables, as these are exposed to high temperatures before being tinned.
Cooking fruits and vegetables:
· Preferably opt for rapid means of cooking (steaming, pressure cooker, microwave) rather than simmered in a lot of water.
· If vegetables have to be boiled, the should not be cut into small pieces, or if that is impossible, cut them into pieces as big as possible and cook in a minimum of water (already boiling). Remove them when they are still crispy and eat them straight away.
· An extra bit of advice: to avoid losing vitamins and mineral salts present in the cooking water, this can be re-used for preparing soup or sauce.
· If vegetables have to be boiled, the should not be cut into small pieces, or if that is impossible, cut them into pieces as big as possible and cook in a minimum of water (already boiling). Remove them when they are still crispy and eat them straight away.
· An extra bit of advice: to avoid losing vitamins and mineral salts present in the cooking water, this can be re-used for preparing soup or sauce.
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