Although people often fill their shopping carts with the freshest and most health-beneficial foods, many of us throw away the nutrients we actually need when we cook. To address this, American nutritionists and food safety experts have listed eight common mistakes that even savvy homemakers make in the kitchen. Following their advice, the food on your table can become much healthier. Mistake One:
Buying 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 the longer your stored vegetables are kept, the fewer nutrients they contain. Research has found that after about a week in the refrigerator, half of the folate and 40% of the lutein in spinach will naturally be lost. 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, it is recommended that you consider switching to milk in a cardboard carton. Researchers at Ghent University in Belgium point out that the riboflavin in milk is easily lost 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 and slice the garlic and let it sit for at least 10 minutes before cooking. Crushing the 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 against E. coli, Staphylococcus, and Salmonella) on 20 common seasonings that cloves and cinnamon have strong antimicrobial 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 seasoning each time you cook is both safe and healthy.
Mistake Five:
Peeling fruits too deeply. A study published in the *Journal of Nutritional Research* found that the antioxidant activity in the skins of most fruits is 2 to 27 times higher than in the fruit flesh. Nutritionists suggest that for potatoes and carrots, it is enough to gently scrape off one layer of skin. If some fruits and vegetables must be peeled to be eaten, removing the thinnest possible layer of skin is sufficient. Mistake Six:
Slowly stewing away vitamins and minerals. Many people believe that boiling is a simple cooking method that doesn't require oil and doesn't lose nutrients. In reality, this cooking method can lead to the loss of up to 90% of nutrients. Dr. Karen Collins, a nutritional consultant 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 the loss of nutrients. Stir-frying is suitable for dark green or orange vegetables. Mistake Seven:
Not washing some foods that should be washed. When we eat plums or strawberries, we always wash them first. But when we eat bananas, oranges, or mangoes, few of us rinse them in water. Washing foods that are peeled may sound strange, but harmful bacteria left on the surface of the food can contaminate your hands and can even invade the fruit when you cut it. Washing your hands with soap or warm water for at least 20 seconds before handling peeled fruit can effectively prevent the spread of bacteria. Mistake Eight:
Improper food pairing halves the nutrition. Many people only think about supplementing iron with their bodies when they feel listless 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 together 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 a meal can inhibit the body's absorption of iron by up to 60%. It is best not to drink tea or coffee until you have finished your meal.