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The recommended serving of fruits and vegetables is seven and minimum five. We should consume fruits and vegetables every day because they:
- are excellent source of fibre:
- - are filled with water
- - contain many vitamins and minerals
- - are abundant in antioxidants, some of which need heat to be released in food.
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How to prepare food with water-soluble vitamins and fat-soluble vitamins in other to retain maximum nutrients:
Use
only a minimal amount of liquid when preparing the following as they contain
water-soluble vitamins which dissolves in water:
-
Vitamin C: Citrus fruits, bell
peppers, guavas, dark and leafy green vegetables, kiwi, broccoli, and
strawberries
-
Vitamin B12: Meat, fish, shellfish,
poultry, eggs, and dairy products
-
Vitamin B9 (folate/folic acid):
Beans, lentils, spinach, asparagus, lettuce, and avocado, broccoli, tropical
fruits, and oranges
-
Vitamin B3 (niacin): Lean meats,
poultry, fish, organ meats, peanuts and peanut butter
-
Vitamin B6 (pyridoxine): poultry,
fish, soybeans, nuts, peas and bananas
Although
fats and oil enable our body absorbs fat-soluble nutrients, it is still
important to use only a minimal amount of oil when preparing these food as they
contain fat-soluble vitamins which dissolves in fats and oil:
·
Vitamin A: Carrots, sweet
potatoes, broccoli, spinach, apricots, cantaloupe, liver, egg yolks and fortified
milk
·
Vitamin D: Eggs, and fatty fish
such as sockeye salmon, mackerel, sardines, and grass-fed, fortified dairy,
such as milk and yogurt
·
Vitamin E: Spinach, almonds,
sunflower seeds, avocados, shrimp, rainbow trout, olive oil, broccoli,
butternut squash
·
Vitamin K: Dark leafy greens,
scallions, Brussels sprouts, broccoli, asparagus, cabbage
(see: 7 Appropriate cooking
habits)
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