In our hectic lifestyles, it is often a challenge to eat a balanced diet. But when it comes to valuable vitamins and nutrients, fruit and vegetables are indispensable companions on our plates. In this article, we will take a closer look at how you can make the most of your shopping, storage and preparation to reap the health benefits.
Shopping: quality over quantity
Before you head to the supermarket or market, you should think about what should be on your shopping list. Opt for a colorful selection of fruits and vegetables to cover a wide range of vitamins and nutrients. Look for fresh, seasonal produce - it often contains more flavor and nutrients than imported alternatives.
Tips for shopping:
Seasonality: Buy fruit and vegetables that are in season. This ensures that the produce is ripe and nutrient-rich.
Variety of colors: Choose different colors to include a wide range of nutrients. Different colors indicate different vitamins and antioxidants.
Organic quality: If possible, opt for organic products. They are often free from harmful pesticides and contain more nutrients.
Check freshness: Look for fresh, firm and undamaged fruits and vegetables. Avoid those with bruises, mould or an unpleasant smell.
Storage: Optimal conditions for freshness and quality
Once you have brought your treasures home, proper storage is crucial to preserve their freshness and nutrients. Not all produce has the same storage and temperature requirements.
Storage tips:
Refrigeration: Most fruit and vegetables should be kept in the fridge to preserve their freshness. However, note that some varieties, such as tomatoes or bananas, ripen better at room temperature.
Humidity: Some products require higher humidity, while others should be stored dry. Use vegetable trays and plastic bags to control humidity.
Separation: Some fruits and vegetables give off ethylene gas, which accelerates the ripening process. Keep such varieties separate to avoid premature spoilage.
Preparation: Gentle methods for maximum nutrients
When preparing fruit and vegetables, it is important to preserve the nutrients. Gentle methods preserve the valuable vitamins and minerals better than excessive cooking.
Tips for preparation:
Steaming: Steaming is a gentle method that preserves nutrients and intensifies the flavor.
Eat raw: Some vegetables, such as lettuce, peppers or carrots, are particularly rich in nutrients when eaten raw. Make sure you wash them thoroughly.
Short cooking times: When cooking vegetables, choose short cooking times to preserve the vitamins. Avoid prolonged cooking in large amounts of water.
Gentle cutting techniques: Cut fruit and vegetables with sharp knives to minimize damage to cell walls.
In a world where health is paramount, fruit and vegetables are your best allies. With these tips for shopping, storage and preparation, you can make sure you get the most out of these vital foods. A balanced diet with a variety of colors on your plate will not only strengthen your body, but also enrich your senses.
How to get the vitamins onto your plate. Tips for buying, storing and preparing fruit and vegetables
