Preparation of Produce

Should fruits and vegetables be eaten raw, canned or frozen? Should frozen produce be boiled or microwaved? There are many alternatives, but if you want the biggest nutritional benefits to each serving, opt for raw produce, or fruits and veggies that are frozen and microwaved.

Generally, eating raw produce within 1 or 2 days of being picked will offer the most nutritional value. But once produce is more than a few days old, it starts to lose nutrients. So if given the choice of eating two-week-old raw carrots or carrots that were frozen immediately after harvest, the frozen carrots would be a better choice since they likely have retained more nutrients. Canned produce is never a good choice. The canning process, which relies on high temperatures, destroys many nutrients.

Certain vegetables, like corn and potatoes, are not very appealing raw, yet the way in which produce is prepared also impacts the nutritional value. So what is the best cooking method? Microwaving is a good way to prepare vegetables because the process is quick and requires little or no water. Any cooking method that reduces exposure to heat, air or water will help to retain nutrients.

Besides microwaving, pressure cooking or steaming is another good method. Boiling would be the next choice, but the water and heat can destroy vitamins. If you do boil, keep the pot lid on to reduce cooking time. And when possible, use the water vegetables are cooked in for broth or sauce as a way to reclaim some of the lost vitamins. One other tip for preparing produce…leave fruits and vegetables whole or in large pieces if possible. Cutting exposes the produce to air, which, like water, can destroy nutrients.

Resources:

Learn more information about the best ways to prepare food and retain nutrients.

Here are some additional tips that can help preserve vitamins and minerals.

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November 22, 2003