SPONSORED BY:  The International Institute for Health and Wellness, Inc, of Orem, Utah
An affiliated institution with Rio Verde University Graduate School

Optimizing Nutrition from Fruits and Vegetables by Beth Gold, R.D.

It has been established that eating more fruits and vegetables can help reduce the risk of certain types of cancer. And we all know that striving to get at least five servings a day is one way to take charge of your health with minimum effort. But what we sometimes don't know is how to get the most nutritional value out of those fruits and vegetables. To do that, keep these two important things in mind: Whenever possible, try to buy locally grown fruits and vegetables. Spring and summer are a great time to seek out farmer's markets in your area. Much of the produce in the supermarket has traveled many miles to its destination, and the nutrients can break down during transit. The moment produce is picked, its nutritional composition begins to change through exposure to air and light. Fall and winter are trickier, but, even then, try to choose apples, oranges, root vegetables and other things you know are grown near you during those seasons. But we don't always have control over that step, and that's okay, because the most important ihing to do to retain nutrients in the fruits and vegetables you buy is ... Prepare them properly at home. Many people with great intentions make mistakes in this area because of their cooking methods. But keep the following rule in mind and you won't go wrong: Any time you can decrease the cooking time involved and the temperature and amount of water used, you are on your way to getting the most nutrition out of your produce. Often people then strain the vegetables, letting the water go down the drain with the nutrients. If you do cook vegetables in water or even if you steam them, keep the water, now highly nutritious, to use in soup stock. Here are some positive steps you can take to make sure you get all the nutrients you can out of your fruits and veggies. (1) Steam or stir-fry vegetables when possible.. (2) Do most of your vegetable chopping after cooking, so the area exposed to cooking is minimized. (3) Cook in covered pans to shorten cooking time. (4) Cook with a minimum amount of water-- just enough to prevent scorching. (5) Cook vegetables only until tender and crisp. (6) Refrain from overcooking. (7) When you can, use leftover cooking water for soups and sauces. (8) Don't let your good efforts to get enough vegetables for you and your family go down the drain. They even taste better if you don't. Editor's Note: Be sure and request VITA- VEGGIES from your local produce store.
 

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