Maximum Nutrition
By Steve Gelman
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Yes, yes, we know that you know that eating broccoli is good for you. But did you know that cooking it incorrectly can destroy the health benefits? Or that failing to spot just one word on the label of cooking oil can deprive you of vital nutrients? And are you aware of a common mistake that strips the vitamins from fruit that you buy or store in the fridge?
“You must always be aware of nutrient retention if you want to get the biggest health boost from food,” says Jennifer Crum, a dietician with New York University Medical Center in New York City. “And the way you cook, buy and store food can make a big difference in how many nutrients it retains. This is especially true for fruit, which is very sensitive to heat and light.” To maximize the nutrients in the food your family eats, follow these 10 simple dos and don’ts from the experts:
Better Buying
DON’T buy “blended” cooking oil Blended oils are usually dominated by the cheapest and least-healthful oil listed on the label. Instead, look for single-source oils such as pure canola or pure olive.
DO buy fruit whole Nutrients in fruit can be diminished by exposure to air, so buy melons and other fruit whole, rather than cut in halves, quarters or cubes, says David DeVellis, M.D., a Groton, Mass. nutrition consultant and a medical editor at the University of California Berkeley Wellness Letter.
DO make sure fish is fresh All fish are rich in nutrients. To get the biggest health boost from fresh fish -- as well as the best taste -- buy only those that the store keeps on ice and covers with ice. The fish should have bright, glossy skin; clear, bulging eyes; tight scales and firm flesh. The aroma should be clean and briny, with no whiff of iodine, ammonia or strong fishiness. Crum says that fatty fish, such as salmon and mackerel, are packed with valuable omega-3 fatty acids; white fish, such as halibut, have lots of protein and can substitute for meat if you need to reduce the fat in your diet; shellfish provide the most iron.
Smart Storing
DON’T cut fruit and vegetables before storing Once you slice and dice, fruit and vegetables begin to lose vitamin C, says Marisa Sherry, a dietician with Mt. Sinai Medical Center in New York City. So store fresh produce whole and unwashed in your refrigerator to retain the most nutrients until you’re ready to eat.
DO put soups and stews in the refrigerator overnight The next day the unhealthy fat will have congealed on top, and you can simply skim it away, leaving the healthy nutrients intact. You can do the same thing with stock and sauces, adds Crum.
Crafty Cooking
DO cook vegetables Cooking vegetables until they’re just tender releases nutrients so that they are absorbed more readily into the body than if the vegetables were eaten raw, says Crum. What’s more, research conducted at Cornell University indicates that, compared to raw tomatoes, tomatoes that have been cooked for 30 minutes by any method -- on pizza or in sauces, for example -- have significantly higher levels of the heart-healthy antioxidant lycopene.
DON’T boil away vitamins Boiling vegetables, especially in large amounts of water, drains away essential vitamins, says Sherry. Steaming or stir-frying retains the most nutrients. This is especially true of broccoli, but in general, the less water most vegetables are cooked in, the healthier they will be.
DON’T remove the skin from potatoes This is because most of the nutrients in potatoes are near the surface, says Crum. Instead, scrub potatoes to remove dirt, then bake, steam or heat them in a microwave to preserve vitamins.
DO cook carrots with a bit of olive oil A little monounsaturated fat can make it easier for your body to absorb the vital antioxidant beta-carotene, says Crum.
DO roast meat and poultry on a rack This allows fat to drip away for the best heart-healthy results, says the American Heart Association. In addition, use low-fat broth instead of pan drippings for basting.
Steve Gelman has covered health and fitness as an editor and writer for more than 30 years. His work has been published by the Reader's Digest Association, Life, Esquire, Woman's Day and other major outlets.
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