Vitamin-friendly handling of food Diet, Eating, Eating Disorders, Fasting

The human body needs vitamins; Vitamin deficiency can have serious health consequences. Vitamins are highly sensitive. Store, cook, heat, heat - incorrect food handling can result in the loss of valuable nutrients.

Vitamin-friendly handling of food
Image: Vitamin-friendly handling of food

Fat or water soluble?

In order for our organism to be able to absorb vitamins, it is necessary to know which are fat-soluble and which are water-soluble. The fat-soluble vitamins are A, D, E and K. So that the intestine absorbs them, so a simultaneous fat intake is necessary. For example, if you are preparing a carrot juice to provide vitamin A, you must add a few drops of vegetable oil (olive oil or rapeseed oil). Tip: Detailed information on the occurrence and effects of important vitamins as well as possible deficiency symptoms is available from Juvalis' Vitamin Advisor.

The optimal storage of food

The following tips on storing fruit and vegetables will help you to get the optimal conditions to keep your vitamins longer.

Buy food as fresh as possible and in small quantities. The shorter the storage, the more vitamin-rich the fruits and vegetables remain.

Cold-sensitive fruits and vegetables, such as bananas, avocados, tomatoes and potatoes, should not be stored in the fridge, but in the storage cupboard or ideally in a cool place.

When crushing vegetables and fruits, the plant cells are injured, allowing juice to escape and vitamins to be lost.
Some vitamins are destroyed by certain enzymatic reactions when they come into contact with air and light. It is best to mince the food just before you need it.

Frozen products are a good alternative to fresh East and vegetables. Gentle production processes preserve the vitamins. The cold chain must not be interrupted.

Directly under the skin, the concentration of vitamins is highest. Therefore, you should eat them as much as possible. Organic products are less contaminated with pesticides.

Heat vitamin-friendly

The raw consumption of fruits and vegetables is not absolutely necessary for the vitamin content. Some of them are sensitive to heat, others can not handle high temperatures. Extremely sensitive to heat, but also very important for the body is vitamin C. Vitamins B1, B6, B12, B5 and folic acid also do not tolerate heat. In contrast, vitamins A, B2 and B3 are considered to be heat-resistant. This is how you cook the best heat-sensitive vegetables:

  • Cook the vegetables until crisp. In the cooked state they contain significantly less vitamins.
  • Vitamins can be flushed out with the cooking water. Therefore, use as little water as possible during
  • cooking. You can also incorporate the cooking water as an ingredient in your dish.
  • Cooking methods such as steaming and steaming are considered to be particularly gentle types of
  • preparation. You can, for example, cook the vegetables on a strainer in hot steam.
  • Long warming leads to vitamin loss. Eat freshly prepared dishes right away.
  • Put the ingredients in already hot or boiling but not cold water.
  • To reheat, heat the dish quickly and quickly.
Protect vitamins

Flickr Chia Mia: Superfoods mit Chia Samen, Obst, Reismilch und Goji-Beeren Marco Verch CC BY 2.0 Bestimmte Rechte vorbehalten


Last change: 2018/09/02

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