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How to Get the Most Nutrition Out of Your Fruits and Vegetables
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How to Get the Most Nutrition Out of Your Fruits and Vegetables

Indeed, healthy eating goes beyond picking the best fruits and vegetables since the way we prepare, cook, store, and pair them influences the way our body obtains nutrition out of it. For sure, all foods are a complex combination of nutrients that become available to our bodies under different circumstances. While some foods are best when raw, others are best when cooked. As such, below, we have described 5 ways one can obtain the most nutrition out of fruits and vegetables.

Raw Is Not Always Healthy

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Although raw salad or smoothie may seem nutritious, sometimes cooking them may be the best way to obtain the most nutrition out of the fruits and vegetables. Specifically, the heat from cooking tenderizes the vegetable cell walls and releases the nutrients bound to them.  For instance, cooking tomatoes releases lycopene an antioxidant that lowers the risk of cancer and heart diseases. Additionally, fruits such as carrots release more beta-carotenes than consuming them raw. Moreover, cabbages, spinach, and mushrooms supply more antioxidants such as carotenoid and Ferulic acid to the body when cooked.

Some Fruits and Vegetables are Best Raw

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Fruits and Vegetables that have more water-soluble vitamins such as vitamins B1, B5, folates, and C are best raw since heat destroys these nutrients. For instance, the avocado and broccoli, which are rich in Vitamin B5, may leach the nutrients into the boiling water.

Chop, Grate or Pound Some Fruits and Vegetables

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Chopping, grating, or pounding fruits and vegetables increases the quality of nutrition you receive from them. Chopping and crushing them break their cell walls and unlocks the rich nutrients trapped in them thus making them easy for the body to assimilate. Additionally, chopping or grating releases polyphenols and enzymes that aid in the digestive process. Note that it is important to consume fruits and veggies immediately after chopping them since they become less nutritious when they are left longer.

Cook Them Right

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For sure, the way we cook greatly determines the quality of nutrients that your body will obtain from them. For instance, instead of boiling vegetables, steam or stir-fry them to preserve nutrients such as antioxidants and water-soluble nutrients like vitamins B1, B5, C, and folates.

Store Fruits and Vegetables Correctly

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Indeed, proper fruit and vegetable storage helps preserve the nutrients in them. You should shield them from oxygen, excess heat, and light. Additionally, store whole fruits at room temperature and cut ones in the fridge.

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