Daily Diet | Supply of vitamins
Make room for raw food
Crisp salads, fresh fruit and crunchy raw vegetables should be part of everyone’s daily diet. They are rich in vitamins that soon get lost in cooking and processing.
Cut down on cooking
Steam vegetables whenever possible, rather than boiling, to conserve vitamins. If you do boil them, use the least amount of water you can and keep it boiling briskly so that the cooking time is as short as possible – the longer vegetables are in water, the more nutrients they lose. Add the cooking water to soups, stews or sauces afterwards.
Boil or bake potatoes whole in their skins to retain vitamins.
Serve food right away
Take hot fruit or vegetable dishes to the table as soon as they are ready – keeping them warm will destroy vitamins.
Smokers and people under stress need extra vitamin C, so fresh fruit and vegetables are specially important in their diets.
Squeeze your own juice – the fresh product contains about twice as much vitamin C as prepared juice.
DO NOT add bicarbonate of soda to the water when cooking vegetables or you’ll destroy the B and C vitamins.
Remove soil by scrubbing with a stiff brush rather than peeling. It saves vitamins – and time.
Watercress and parsley are tasty garnishes that add a touch of colour to any dish-and they’re full of vitamin C.
Who needs more minerals?
Periods and pregnancy can deplete iron supplies, causing tiredness and lack of energy, so eat more of the source foods at these times. Vitamin C aids the absorption of iron, so try to combine the two in meals – a single bowl of bran cereal with a glass of orange juice provides the full daily requirement for a healthy adult.
A good supply of calcium isalso important for all women to help prevent brittle bones (osteoporosis) in later life, and pregnant and breastfeeding women need even more.
Babies and children
Growing bones and teeth need plenty of calcium. Many fun foods are good sources: milk shakes and homemade ice cream (flavour them with real fruit and don’t sweeten too much), cheese and nut snacks, and fish cakes made from sardines or other tinned fish with the bones well mashed in.
Vegetarians and vegans
If meat and animal products aren’t part of your diet you could be going short of iron, which can be hard to absorb from plant foods. You can increase absorption by eating fruit and vegetables that are rich in vitamin C with every meal.