1st August, 2012
Fresh produce is nearly a thing of the past for most of us. Our production, distribution and packaging processes are highly technical and extremely complicated. Yet we are suffering nutritional and monetary losses compared to the time when most of our foods came directly from barns or backyard gardens.
You may ask, “Should I pay higher prices for fresh produce or use canned, frozen, or dried fruits and vegetables?”
If you were to pick a fresh fruit or vegetable (orange or tomato), undamaged, at its peak of maturity and compare it with a canned form of the same food, the fresh produce would rank highest in nutritional value while the canned would be next (the prolonged heat treatment in the canning process destroys some nutrients).
The nutrient content of fruits and vegetables is influenced by several factors: the type of food, how old it is, the season of the year, where it was grown, and the type of processing.
Many fruits and vegetables are picked at their peak of maturity and rushed to nearby processing plants where they are processed and packaged. Some people travel several days to the market. I realised that fresh fruits and vegetables may be both cheaper and more nutritious at their growing site than after the same products shipped or driven long distances. Fruits and vegetables picked green and allowed to ripen on their way to distant markets do not develop their maximum nutrient content.
The effect of processing on the nutrient content and cost of food will depend on the type of processing, the particular nutrient, and the nature of the food itself. Consider the following evaluation of different foods, all of which are considered to be good sources of vitamin C:
Food.
1/2 cup of fresh orange juice. 62mg
Canned orange juice. 50mg
1 cup of fresh tomato. 100mg
Canned tomatoes. 65mg
Spinach (lightly steamed ). 40mg
Spinach (boiled). 32mg
For example, there is a difference between fresh, boiled or canned food . The processed foods have lower content of vitamin C.
Also, the way we prepare food at home will determine the nutritional value of the produce you buy. In some areas, fresh greens are not considered “done” until they have been cooked for at least two or three hours (some of our special native vegetable delicacies are left to cook for over an hour or more). The way we treat fresh tomatoes in this part of the continent can do more harm than good. While the canned tomatoes are heated quickly and eaten promptly, the fresh tomatoes are often overcooked. Thus, over cooked tomatoes have fewer nutrients by the time they are eaten than the processed canned tomatoes.
It is not enough to bring the nutrients home from the market or out of the garden. The idea is to get them into the body! Here are a few guidelines for preserving the nutrient you pay for:
•Store produce for only short periods of time in appropriately cool environment
•Peel and cut vegetables as little as possible
•Avoid soaking.
•Use only small to moderate amount of water in cooking.
•Avoid overcooking.
•Consume cooking liquid.
The nutrient value of vegetables depends on which part of the plant is being eaten — leaf, stem, flower, fruit, seed, tuber, bulb, or root. In general, vegetables are good sources of minerals, vitamins and fibre but are low in calories. The seed vegetables such as corn, peas, and beans are distinctively different from others because of the high protein content.
While vegetable protein is not considered complete by itself, it can support growth when combined with even small quantities of meat, milk, eggs, grains, nuts, or other lentils. Seed vegetables are also relatively high in calories, and their starch is well utilised by the body. With careful planning, a vegetarian diet can be very healthy.
Vegetables are an important food group and should be widely used all year round- more than just a raw salads, as a soup or as a side dish.
Nutritious eating has become second nature to us. And it will be the same for you when you add some of these cooking tips and methods.
Steaming is one of the most nutritious cooking methods that we’ve found. It’s an easy way to make your body confidence meal. Vegetables vary in steaming time from five to 25 minutes, so check their texture frequently. Remove and season to taste.
Juicing is another fantastic method of treating your fresh fruits and veggies. You can drink the juice as it comes from the plant within the next 10 minutes before the enzymes begin to oxidize. Or you can pour the fruit juice into a blender, add yogurt or banana and you have smoothies. We use a juicer for fruits and vegetable juices. You need to get a juicer. The health advantage of getting one is that the cell walls of the fresh, whole foods are ruptured, making their phytonutrients more available to the body. Also the fibre is retained in the soup or drink. The juicer is easy to use and just as easy to clean. You can save some money to get one for yourself and your family. I’m sure it’s worth it. You need to be healthy and nothing should be of utmost priority to you than your health.