Vitamin Unit
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Selecting Foods High in Vitamins
Modern processing methods minimize nutrient losses. Therefore,
canned, frozen, and dried foods are comparable to fresh in terms
of vitamin content. Choose the form that is most convenient for
you. However, be aware of products that contain large amounts of
added fat, sugar, and sodium. Read Nutrition Facts panels to help
you choose foods that are nutrient dense.
Knowing signs of quality can help you avoid foods that may have suffered excessive
vitamin losses. When buying fresh fruits and vegetables, choose items that have
bright colors and firm textures. Avoid pieces with wilted leaves, mold growth, or
bruised spots. When selecting canned products, do not buy cans that are dented or
bulging. These signs may indicate a broken seal and possible contamination of the
food. Choose foods from the freezer case that are firmly frozen. Avoid frozen
foods that have a layer of ice on the package. This indicates the food may not
have been stored at a constant low temperature. Partial thawing can result in
nutrient losses and a general decrease in quality. When buying dried foods, look
for packages that are securely sealed.
Storing Foods for Vitamin Retention
The way you handle food can affect its nutritional value. Exposing foods to air,
light, and heat during transportation and storage causes vitamin losses. If fresh
foods are not properly stored, they may have fewer vitamins than frozen or canned
foods.
The following suggestions will help you minimize nutrient losses when handling and
storing food:
† Keep freezer temperatures at zero degrees or lower to retain vitamin
content of frozen foods. Try to use frozen foods within several
months. Avoid thawing and refreezing foods, which causes some
vitamin loss.
† Store canned foods in a cool, dry storage area. The liquid in which
foods are canned contains nutrients. Serve the canning liquid with the
food or use it in cooking.
† Store milk in opaque containers to protect its riboflavin content.
Riboflavin is destroyed by light.
Created by J Zielinski
2
Vitamin Unit
† Ripen fresh fruits and vegetables at room temperature away from
direct sunlight.
† Store fresh vegetables promptly in a vegetable crisper in the
refrigerator. The low temperature and high humidity of the crisper
help preserve the vitamins in the vegetables.
† When storing cut foods, be sure to wrap them tightly. This will
prevent vitamins from being destroyed by oxidation. Storing foods
promptly in the refrigerator will reduce the action of enzymes that
can break down vitamins.
Preparing Foods to Preserve Vitamins
Water, heat, acids, and alkalis used in cooking can all destroy vitamins. Knowing
how vitamins respond to different cooking methods can help you preserve vitamins
when preparing foods. The following guidelines may be helpful:
† To preserve water-soluble vitamins, do not soak fruits or vegetables in
water.
† Many vitamins are located just under the skin of fresh produce.
Therefore, avoid paring and peeling fruits and vegetables, if possible.
Eat the whole food.
† Keep foods in large pieces to avoid exposing large amounts of surface
area to light, air, and water.
† Cut up fruits and vegetables just before you are ready to cook or eat
them. This reduces air and light exposure, which can damage vitamins.
† Choose steaming over boiling to help retain water-soluble vitamins. If
you do boil vegetables, do not add them to cooking water until the
water begins to boil. Use only a small amount of water and cook the
vegetables just until tender. Avoid adding baking soda, which is an
alkali, to vegetables. It can destroy some vitamins. Use cooking water
in soups, gravies, or sauces.
† Use a pressure cooker or microwave oven to help preserve nutrients
by reducing cooking times.
In general, keep cooking times short and use little water. Overcooking will destroy
heat-sensitive vitamins. Water-soluble vitamins leach into cooking water.
Created by J Zielinski