Although people often fill their supermarket carts with the freshest and most health-beneficial foods, many of us throw away the nutrients we actually need during cooking. To address this, American nutritionists and food safety experts have listed 8 common mistakes even savvy homemakers make in the kitchen. Following their advice will make the food on your table healthier.
Mistake One:
Purchasing too many vegetables at once. Dr. Gerry Brewster, a health consultant at Northern Westchester Hospital in New York, says: "From the moment they are picked, the vitamins and minerals in fruits and vegetables begin to decrease." This means that the longer you store the vegetables you buy, the fewer nutrients they contain. Research has found that after about a week of refrigeration, spinach loses half of its folic acid and 40% of its lutein. Dr. Brewster suggests not buying too much food at once, with three times a week being the most suitable.
Mistake Two:
Storing food in transparent containers. If the milk you are drinking is still in a transparent plastic bag, you are advised to consider switching to milk in a paperboard carton. Researchers at Ghent University in Belgium pointed out that the riboflavin in milk is prone to loss when exposed to sunlight. American food scientists therefore recommend avoiding storing milk and grains in transparent containers to preserve their nutrients.
Mistake Three:
Quick-frying garlic. Dr. John Milner, head of the nutritional studies group at the American Institute for Cancer Research, says: "Crush, slice, and let garlic sit for at least 10 minutes before cooking. Crushing garlic triggers an enzymatic reaction that releases a cancer-fighting compound; letting it sit for 10 minutes before cooking is to allow this compound to form completely."
Mistake Four:
Using too little seasoning. Using more plant-based seasonings and spices without increasing cooking oil and salt can not only add flavor but also protect people from food poisoning. Researchers at the University of Hong Kong found in antimicrobial tests (including E. coli, Staphylococcus, and Salmonella) on 20 common seasonings that cloves and cinnamon have strong antibacterial abilities. Another study published in the *Journal of Agricultural and Food Chemistry* stated that rosemary, thyme, nutmeg, and bay leaves are also rich in antioxidants. Adding half a spoonful more of seasoning each time you cook is both safe and healthy.
Mistake Five:
Peling fruits and vegetables too much. A study published in the *Journal of Nutrition Research* found that the antioxidant activity in the peels of most fruits is 2 to 27 times higher than in the fruit pulp. Nutritionists suggest that for potatoes and carrots, it is enough to gently scrape off one layer of peel. If some fruits and vegetables must be peeled to be eaten, removing the thinnest possible layer of peel is sufficient.
Mistake Six:
Slowly stewing away vitamins and minerals. It is generally believed that boiling is a simple cooking method that does not require oil and does not lose nutrients. In reality, this cooking method can lead to the loss of up to 90% of nutrients. Dr. Karen Collins, a nutritional advisor for the American Institute for Cancer Research, says, "Potassium and soluble vitamins leach out into the water." Stewing with a small amount of water, slow-cooking in a microwave, or stir-frying can reduce nutrient loss. Stir-frying is suitable for dark green or orange vegetables.
Mistake Seven:
Not washing some foods that should be washed. We all wash plums or strawberries before eating them. However, when eating bananas, oranges, or mangoes, few people rinse them under water. Washing foods that are peeled may seem strange, but harmful bacteria left on the surface can get on your hands and even contaminate the inside of the fruit when you cut it. Washing your hands with soap or warm water for at least 20 seconds before handling peeled fruits can effectively prevent the spread of bacteria.
Mistake Eight:
Improper food pairing halves the nutrition. Many people only think of supplementing their bodies with iron when they feel tired and lethargic all day. When supplementing with iron, attention should be paid to the scientific combination of different foods. Eating beans and green leafy foods with foods rich in vitamin C, such as peppers, potatoes, and strawberries, can increase the absorption rate of iron. Conversely, drinking tea or coffee during meals can inhibit the absorption of up to 60% of iron by the human body. It is best not to drink tea or coffee until you have finished your meal.