Storing Fruits And Vegetables

How To Store fruits and vegetables safely in the refrigerator





• Do not wash whole fruits and vegetables before storing them.

• Be sure to store all fruits and vegetables in the crisper or produce drawer. Do not over load the crisper. It is best to buy only the amount of produce you will use within a few days.

• Cover cut fruits and vegetables tightly with plastic wrap. Or, store them in sealed plastic bags or clean, air-tight containers.

• Keep fruits and vegetables separate from raw beef, poultry, fish and seafood in the refrigerator.

• Place raw meats on the bottom shelf of the refrigerator in a tray or pan. This will prevent blood or juices from dripping onto fresh produce.

• Do not place heavy items on top of fruits and vegetables.

• Keep the temperature of your refrigerator at40 degrees F or below.

• Use a refrigerator thermometer to measure the temperature.

• Clean the refrigerator as needed.

• Throw out spoiled food and wipe up spills with hot, soapy water.



Vitamin Loss During Food Preparation





Vitamins loss starts as soon as food is harvested. Vitamins also leach into the water during cooking. Vitamin loss can be minimized by following ways

• Peel vegetables thinly, cook in the skin, cut it to large pieces and do not overcook.

• Cook in minimum amount of water with lid on. Do not discard excess water.

• Store in fridge or freezer covered tightly.

• Eat raw fresh fruits and vegetables as much as possible.

Tips For Selecting Fruits And Vegetables




To maximise nutrients and appeal, buy and serve different types of fruit and vegetables. Try to buy fruits and vegetables that are in season, and choose for freshness and quality. You should:

• Eat with the seasons – this is nature’s way of making sure our bodies get a healthy mix of nutrients and plant chemicals


• Try something new – try new recipes and buy new fruit or vegetables as part of your weekly shopping


• Let colours guide you – get different combinations of nutrients by putting a ‘rainbow’ of colours (green, white, yellow–orange, blue–purple, red) on your plate.



simple ways to serve fruits and vegetables




• fruit and vegetable salads

• vegetable or meat-and-vegetable stir-fries

• raw fruit and vegetables

• vegetable soups

• snack pack, stewed or canned fruits or dried fruits.

Importance Of Vitamin B In Human Body

Types Of Vitamin B

Vitamin B Complex
Vitamin B1 (Thiamine)- Thiamin is also known as vitamin B1 and helps to convert glucose into energy and has a role in nerve function.

Vitamin B2 (Riboflavin)- Riboflavin is primarily involved in energy production and helps vision and skin health.

Vitamin B3 (Niacin)- Niacin is essential for the body to convert carbohydrates, fat and alcohol into energy. It helps maintain skin health and supports the nervous and digestive systems.

Vitamin B5 (Pantothenic Acid)- Pantothenic acid is needed to metabolise carbohydrates, proteins, fats and alcohol as well as produce red blood cells and steroid hormones.

Vitamin B6 (Pyridoxine)- Pyridoxine is needed for protein and carbohydrate metabolism, the formation of red blood cells and certain brain chemicals.

Vitamin B7 (Biotin)- Biotin (B7) is needed for energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis. High biotin intake can contribute to raised blood cholesterol levels.

Vitamin B9 (Folate)- Folate is needed to form red blood cells, which carry oxygen around the body. It helps the development of the foetal nervous system, as well as DNA synthesis and cell growth. Women of child-bearing age need a diet rich in folate.

Vitamin B12 (Cobalamin) - Vitamin B12 helps to produce and maintain the myelin surrounding nerve cells, mental ability, red blood cell formation and the breaking down of some fatty acids and amino acids to produce energy.

Benefits Of Vitamin A

Vitamin A (Retinol)



Vitamin A is a vitamin and Antioxidant that’s associated with healthy eyes and has the same immunity-boosting properties as vitamin C. It Also Promotes healthy bone growth, vision, reproduction, cell division and specialization and helps regulate the immune system. Sources include whole milk, liver, eggs, some fortified breakfast cereals, carrots, sweet potatoes, spinach and most darkly colored fruit and vegetables.

Benefits Of Vitamin A

• strengthens our immune system
• maintains healthy eyes and skin
• supports growth
• controls cell “specialisation” (differentiation)
• helps reproduction

Sources Of Vitamin A

vitamin A is especially abundant in vegetables and fruit coloured yellow, red or green (carrots, spinach, watercress, cabbage, mangoes, apricots.Carrots are the highest vegetable source of vitamin A. It prevents freeradical damage,and helps develop and maintain skin cells.

Vitamin A Deficiency
Vitamin A deficiency can also lead to the body’s growing inability to fight against infections. That will eventually result in many other illnesses and diseases. Reduced vision in the night or dim light; which means that they will not be able to distinguish outlines of images in reduced illumination. Rough, dry skin is a common sign of vitamin A deficiency.>br>

Importance of Vitamins and Minerals In Our Body

Vitamins and minerals are substances that are found in foods we eat. Your body needs them to work properly, so you grow and develop just like you should. When it comes to vitamins, each one has a special role to play.Minerals nourish your body and help to build strong bones, hair, skin and teeth.

If a body has a good supply of these nutrients, then all your internal and external organs, muscles, joints, bone structure, eyes, blood cells, brain and everything else that goes on inside your body should function properly, and your ability to fight infection, ward off colds, turn the food you eat into energy, regulate your blood sugar levels and create red and white blood cells etc. will be greatly increased.

Types Of Vitamins-

• Vitamin A (Retinol)
• Vitamin B Complex
o Vitamin B1 (Thiamine)
o Vitamin B2 (Riboflavin)
o Vitamin B3 (Niacin)
o Vitamin B5 (Pantothenic Acid)
o Vitamin B6 (Pyridoxine)
o Vitamin B7 (Biotin)
o Vitamin B9 (Folate)
o Vitamin B12 (Cobalamin)
• Vitamin C (Ascorbic Acid)
• Vitamin D (Calciferol)
• Vitamin E
• Vitamin K

As a deficiency of certain vitamins and minerals can weaken the immune system, therefore it is important to feed your child a healthy, balanced diet. Ensure a wide variety of fruit and vegetables, and limit junk food and candy. If your child is a picky eater or avoids healthy food like the plague, use a daily multivitamin supplement, including Vitamin C and Zinc.

A healthy lifestyle, including a balanced diet and regular physical exercise will help to keep your child healthy, strong and protected from
illness.

Importance Of Vitamin C In Human Body

Vitamin C (Ascorbic Acid)



Vitamin C contains antioxidants, which help fight off free radicals in the body, warding off inflammation, infections, and viruses. Furthermore, by helping to build proteins in various types of cellular constructions, vitamin C also protects against heart attacks and strokes. It also helps protect cell membranes from toxic wastes and destruction from an overactive immune system. It acts as an antioxidant and is especially effective when taken with vitamin E. Vitamin C is used for allergies and as an anti-viral medicine. • It may also help in with high cholesterol, cataracts, diabetes, allergies and asthma, and periodontal disease. As an antioxidant, it protects blood vessels and the lenses in your eyes, and helps keep body tissues strong.

Sources Of vitamin C



Papaya , Strawberries, Guava, Tomatoes are the best sources of Vitamin C. Citrus fruits like oranges, grapefruit, and their juices, as well as red and green pepper and kiwi fruit contain a huge content of Vitamin C.

Lemon Water



Drink plenty of pure water ; adding some lemon to your drinking water will help too vitamin C. Vitamin C helps content in the lemon will help to Cure Skin Problems

Orange Juice



Drink your orange juice. It is chock full of Vitamin C which keeps colds from every being a problem in the first place. Meeting the maximum daily requirement for Vitamin C will help to avoid colds and flu in the future.
Vitamin C Deficiency

• Easy bruising

• Swollen gums

• Bleeding gums

• Slow wound healing

• Gingivitis (inflammation of the gums)

• Dry and splitting hair

• Dry red spots on the skin

• Rough, dry, scaly skin

• Nosebleeds

• Weakened immune system

• Digestive disorders like leaky gut and autoimmune disease

• Possible weight gain because of slowed metabolism

• Swollen and painful joints

Importance Of Vitamin D In Human Body

Vitamin D (Calciferol)



Vitamin D is one of many nutrients our bodies need to stay healthy. Vitamin D may also play a role in muscle function and the immune system. The immune system is your body's defense system. It helps protect it against infections and other illnesses. Taking vitamin D every day has been shown to reduce the risk of falling in older individuals. Vitamin D is also essential in bone growth. Its main role in the body is to increase the flow of calcium into the bloodstream. It does this by promoting absorption of calcium from food. Without vitamin D, calcium would not be absorbed into the body. Therefore, vitamin D is equally important to the maintenance of bone health as is calcium.

Vitamin D Sources

Vitamin D is naturally produced in the human body when exposed to sunlight. Limited sun exposure has been a leading cause of vitamin D deficiency. Whole eggs and fortified cereals are also good sources of vitamin D. Fish salmon, catfish, and tuna, have high levels of vitamin D.

Bones require vitamin D that is manufactured in the skin from sunlight and food. Some foods like fortified cereals and milk and some fish contain vitamin D. child may not getting enough vitamin D if
• He/she has dark skin.
• Spends too little time in the sunlight or uses sunscreen when outdoors.
• Does not eat food containing vitamin D.

Importance Of Vitamin K In Human Body

Vitamin K



vitamin K is absolutely essential to building strong bones, blood clotting,preventing heart disease, and crucial part of other bodily processes. Vitamin K provides a total balance of 80 nutrients that are essential for the human body. This includes minerals, antioxidants, neuronutrients, enzymes, vitamins, amino acids, herbal extracts, carotenoids, various trace elements, bioflavonoids and other complementary co-factor ingredients. Vitamin K also helps in assisting the absorption of calcium content from food, which helps in the formation and maintenance of healthy bones.

Deficiency Of Vitamin K

A woman experiencing excess menstrual bleeding would be deficient in Vitamin K. This will help in reducing the blood flow out of the body. Vitamin K helps in the proper functioning of the hormones at the right time for regular periods, which will help in reducing menstrual pain. Pregnant women suffering from vomiting and nausea are often deficient in Vitamin K. Vitamin K is even essential for asthmatic children, and can be treated through continuous intake of oral drops of this vitamin.

Why Vegetables Are Important For Human

Importance of vegetables in Daily Life



1) Vegetables are the correct source of iron which makes your body resistant in doing the daily activities. Eating enough vegetables each day is important compared to fish, egg or chicken which helps you maintain your ideal health.

2) Green leafy vegetables are the best source of folic acid which is of great significance for pregnant women.

3) Most nutritious vegetables can not only help you to stay young, healthy and trim, they can also give you spectacular protection against cancer and heart disease. The consumption of vegetables takes care of your digestive, excretory, and skeletal system, as well as blood pressure levels.

4) Including vegetables in your diet is probably the easiest way to stay healthy, trim and nourished.

5) Dark green vegetables have lots vitamins and minerals are essential for the proper functioning of your body. Deficiencies of these vitamins and minerals can lead to serious deficiencies of your bones, teeth and vital organs.

6) The correct combination of vegetables in your meals, you will gain ample amount of amino acids that are required to live healthy. Eat plenty of beans and spinach, along with whole grain rice for a balanced meal.

7) Vegetables naturally have high levels of water. The more you consume vegetables, the more the water intake that flushes out waste products and toxins from your body.

8) The more variety and colors of vegetables you include in your diet, the more extensive the benefits to your health will be. Also, include seasonal vegetables in your diet.

9) Seasonal vegetables also have higher nutrient value if eaten during proper time of the year. They keep you protected from many seasonal health disorders.

10 ) Vegetables are undoubtedly the powerhouses of nutrition, since they are packed with the vitamins and minerals that your hair needs most.

Importance Of Vitamin E In Human Body

Vitamin E



Good dietary sources of vitamin E include nuts such as almonds, peanuts and hazelnuts, and vegetable oils such as sunflower, wheat germ, safflower, corn and soybean oils, Sunflower seeds and green leafy vegetables such as spinach and broccoli also contain vitamin E. Vitamin E is an essential fat-soluble vitamin found in eggs. vitamin E, help prevent damage to your cells from compounds called free radicals, and may potentially lower your risk for cancer and heart disease. Free radicals are produced when your body comes into contact with the ultraviolet rays from the sun, air pollution and cigarette smoke, as well as when your body turns the food you eat into energy.