Published On: Wed, Jun 13th, 2018

Preparation Tips to Retain Nutritional Value of Food and Vegetables While Cooking

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The best ways of getting as much nutritional value as possible out of your fruit and vegetables need not be complicated or expensive. Get into the habit of implementing the following methods during food preparation to protect the goodness of your fresh produce:

Preparation Tips to Retain Nutritional Value of Food and Vegetables While Cooking

-Rinse fruit and vegetables well, but do not soak, as water can dissolve a number of key nutrients including vitamin C and B vitamins.
-Do not be deterred from cooking fruit and vegetables altogether because of the increasingly popular raw food movement. Cooking helps to break down cell walls and makes some of the nutrients more available for use by the body.
-As a general rule, cook vegetables in the minimum amount of water for the shortest period of time.
-Reduce the amount of nutrients leached into the water by boiling vegetables whole, or in larger pieces.
-Steaming is one of the best ways to prepare vegetables as they do not come into direct contact with the water, thereby minimising nutrient losses. Steamed vegetables also tend to retain more flavour.

To summarise, choose a variety of fruit and vegetables of different colours to make sure that you are getting a comprehensive range of vital nutrients from the diet; opt for locally grown, seasonal produce as it tends to be fresher and picked at its peak ripeness, making it richer in nutrients (as well as flavour!); take advantage of tinned, dried and frozen options, thereby helping you to achieve your 5-a-day whilst reducing cost and wastage; and use simple strategies, such as boiling vegetables in the minimal amount of water, to help minimise any nutrient losses during cooking.

In a culture where our food has often travelled miles across the world and been subjected to processes we are not always aware of we cannot take for granted the nutritional quality of our food, but by being aware of a few key points when it comes to choosing and preparing fresh fruit and vegetables it is possible to maximise the positive impact that they have on your health and well-being.

About the Author

- Paul Linus is an eminent online journalist who has been writing news, features and editorials on different websites from across the world for about a decade. He can be contacted at

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