How can I get the most benefit from fruits and vegetables?

For maximum nutritional benefit, most types of fresh fruits and vegetables should be eaten raw and within a few days of purchase. This is because the levels of vitamins and phytonutrients in most produce decrease with cooking and as time passes after harvest. However, tomatoes, carrots, and corn are exceptions to this recommendation.

They contain lycopene, and lightly cooking them allows our bodies absorb that phytonutrient more easily. Kids usually enjoy raw fruit, but getting kids to eat raw vegetables can be a challenge. If your child or teen prefers cooked vegetables, choose one of the following quick-cooking methods, which retain the most flavor, color, and nutrients: Steaming -- Steaming works for most fresh and frozen vegetables, including asparagus, beans, broccoli, carrots, and new potatoes.

It’s quick, and the high temperature of the steam locks in the nutrients. To steam vegetables on the stovetop, place them in a colander or strainer over a saucepan of boiling water. The vegetables are done when they become crisp-tender.

Electric steamers are another option. They are easier to use, and most steaming baskets can do double-duty as serving dishes. Microwaving -- Using a microwave is great for cooking and reheating vegetables because it’s fast and you don’t need to add extra fat.

When you microwave vegetables, use very little water and be sure to cover them with a lid or microwave-safe plastic wrap to keep the steam in the dish. Stir-frying -- Another great cooking method for preserving flavor, color, and nutrients is stir-frying. Cut the vegetables into thin slices so they will heat quickly.

Cook them for a few minutes over high heat, ideally in a nonstick skillet or wok; use a little broth or about a teaspoon of oil to keep the vegetables from sticking.In addition to using quick-cooking methods, here are some other tips to minimize the loss of nutrients from fruits and vegetables: Slice and dice. Cut thick vegetables that may need to cook longer (such as potatoes or sweet potatoes) into large pieces instead of small ones. Fewer vitamins are lost when fewer surfaces are exposed.

Reheat then eat. Canned vegetables have already been cooked, so just reheat them on the stove or in the microwave instead of cooking them slowly.

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