Freshness Meter

08/05/2020

08/05/2020

How are food is Killing us
Humanity today stands at a crossroads. There’s one predictable path to collapse. It’s a road we have been pushed on, through fossil fuels and chemical pesticides, by handful of war-based conglomerates, which profited from the chemicals that killed millions of people during the two world wars, and their destruction by spreading poisonous agrichemicals, destroying our fragile ecosystems, poisoning our soils and entire web of life, undermining every aspect of our lives for financial profit. at 10,000 times more than the normal rate, hunger for 1 billion people, and for another 2 billion, the uncertainty whether they will be able to eat in the next two weeks – including people living in rich countries. This is not a food system, but a path to disease and environmental collapse.
The path that is leading to degeneration and predictable collapse gives us a 10 year window for change. Otherwise, in 100 years the human race could be extinct, like it’s happening to other species. It is incumbent upon us to free ourselves and all the other more vulnerable species of our Earth family from the threats of the chemical fertilizers and claiming the power back into the hands of the farmers, as well as promoting the that are actually in the hands of rural communities.
There is an inseparable link between the way our food is produced and our health. It aims at raising the alarm about the high chemical input in agriculture and food production that industrial agriculture around the world, the harm it is causing to the health of people and the planet, and showing the way for the needed systems change towards a sustainable, agro ecological and healthy future. It advocates the need for a new paradigm, a new way of thinking about health which is ecologically centered, a new paradigm based on systems thinking and not mechanistic reductionism, recognizing that the health of the earth and people’s health are inextricably linked and one continuum. The Food for Health aims at helping strengthen the food and health movements as a whole by creating dynamic synergy between the movements for Sustainable Agriculture and Public Health and between consumers, producers and stakeholders.
It shows how the root of the problem is a growing dependence on a dysfunctional paradigm that depends on pesticides and economies of scale to accelerate the quantities of food produced, but at the expense of nutritional quality, causing a wide variety of detrimental impacts on health as well as the ecosystem. These health effects adversely affect every stage of human life and range from still widely prevalent and growing under nutrition and malnutrition to a wide variety of chronic diet related diseases that are now the leading contributors to premature death and disability across the world.
The justification for this emphasis on industrial agriculture, with its fossil fuel based chemical intensive agriculture and chemical intensive systems, centered around maximising production, is the need for sufficient food to feed a growing global population. As a matter of fact, this system produces instead nutrition empty commodities loaded with chemical poisons, radiations and toxics. The great benefits of biodiversity are seriously reduced by depending more and more on monocultures, which have harmful effects on the quality and range of seeds as well the biodiversity of all species. In addition, the industrial agri-food system consumes an immense amount of fossil energy, producing almost a third of all global greenhouse gas emissions, thus contributing to climate change. These high environmental and health costs are largely excluded from the pricing of food, creating the illusion that food produced is “cheap”. This ‘cheapness’ is artificially manufactured both through government subsidies paid to industrial agriculture, and by externalizing social, environmental and health costs, as well as by false prices through manipulation of the market by agribusiness monopolies. The health of the planet and the health of the people are one. The right to health can be realised only if the right to good nutrition is recognised, respected and realised. It is possible to create good health through good nutrition. For this we have to transform our food systems. This task is pivotal for not only for reaching the Sustainable Development Goals of 2030 but for ensuring human and planetary health in a sustainable manner we are facing an epidemic of chronic diseases, such as cancer and diabetes, cardiovascular and neurological diseases, increase of infertility and hypertension. New researches – the Indian scientist underlined – show the close connection between our health and the way in which our food is cultivated and processed; the health of the earth and that of the people, are to be considered as one”. Big multinational companies however increasingly are aiming to control the entire production and distribution chain by maximizing private profits without taking into account the obvious, and now established, damages to the environment, workers in the sector and consumers.
The alarms raised by scientists, or at least by those independent ones, whose research does not depend on agribusiness funding, are shocking . According to the latest researches, many of the recent health crises of the current decades, from those related to mental health up to the emergence of tumors, would be directly related to environmental and food contamination linked to industrial production models.“After years of chemical and industrial food production, which produces toxic and nutritionally empty products, we are increasingly facing the insurgence of diseases linked with lack of micronutrients, while malnutrition, hunger and obesity keep increasing; we need a new way of thinking about health, which is ecological and based on systemic thinking, not mechanistic reductionism”.
it is now clear that health problems related with chemical substances contained in food, cover the whole value chain, from the fields to consumers’ tables. Pesticides exposure can, in fact, occur in many ways, including direct exposure, among workers in pesticides production factories , salesmen and, particularly, farmers who use them in the fields. Moreover, exposure can occur through residues in superficial waters from agricultural run-off, wells and groundwater contamination, diffusion through wind following aerial irrigation, and finally through residues on fruit and vegetables. The processing phase between field and table is apparently the moment in which the majority of chemical synthetic substances enter in our food: plastic materials, preservatives, organic solvents, hormones, flavour enhancers and other food additives are all commonly introduced in our diet during this phase.

The ecological paradigm of agriculture, food, nutrition and health recognises the complex living processes within nature and within our bodies, and between nature, other species and humans, as we are part of nature, not separate from her. It is based on a systems approach that is displacing the current experiences and trends toward degradation with policies, practices, and knowledge that ensures renewal, a revived reliance on the health potentialities of the natural food systems, working toward harmony with nature, food sovereignty and seed resilience in the hands of farmers, including a mindfulness of the environmental impacts of food systems.
This is indeed the path, that shows us the way to regeneration and to a future.
The perennial path of life is the path of biodiversity, organic farming and local food economies. It’s a way to work without fossil fuels, without poisons, that – through creative and innovative solutions – enables rural communities to regain their food sovereignty and succeed in making the large agrochemical multinationals irrelevant. It’s a path that nature has walked for 4 billion years, and that we have walked for 10,000 years of farming. We can walk another 10,000 years and leave a legacy for our children. We have to cooperate with biodiversity, we have to prevent the erosion, not just of Biodiversity in nature, but of the knowledge of biodiversity. Let’s not forget the amazing gifts of nature that are available to heal the planet.
Alternatives do exist and are based on regenerating the health of the earth through agro-ecology, conservation of biodiversity, promotion of local economies and food systems “from field to table”.

14/06/2017

A reality article taken from the Tribune.
Bitter truth about fruit

In the haste to ripen fruit, chemicals and ripening agents are used by retailers. Natural taste and nutrition value become a casualty of this process but there is no system in place to check this practice. Ruchika M. Khanna reports

REMEMBER when the aroma of mangoes would waft and tempt your tastebuds as soon as you saw the basketful of the luscious fruit? Or how bananas would melt in your mouth? Ever wondered how these, and many other popular fruits, are losing their their taste, aroma, and nutrition value, even as they have a uniform and attractive colour?

As traders and retailers are under pressure to ensure a regular supply of fruits, much before their due time of arrival in the mandis, all kinds of unscrupulous methods are used to ripen fruits artificially. These include reactions with calcium carbide and other chemicals to make the appearance of fruit attractive—notwithstanding the fact that the genetics of fruits are being compromised, as is the health of millions of consumers.

The brightly coloured fruit might be laced with chemicals
The brightly coloured fruit might be laced with chemicals

The problem is more severe in the case of mangoes and bananas, and sometimes apples, papayas, guavas, pears and plums as well. Though it is suspected that even water melons and melons are ripened artificially by injecting some chemicals, horticulture scientists deny this outright, saying that it is scientifically not possible to inject a chemical in melons.

However, the Horticulture Departments, Mandi Board officials and Health Departments refuse to acknowledge the gravity of the problem, and the need to take corrective action. In fact, while all three government agencies say they are aware of these illegal and harmful techniques for advancing ripening of fruits by traders, they are quick to shift blame on one another for failing to curb the practice.

Incidentally, this practice is banned under the Prevention of Food Adulteration Act, and violators are liable to undergo a six-month imprisonment and pay a fine of Rs 1,000. But there are hardly any cases where the traders or retailers have been booked for accelerating ripening by the use of harmful chemicals.

Since the fruits are sent to different places, requiring several days at ordinary or refrigerated transportation, only firm, but mature fruits are least damaged during marketing. They are ripened at the destination markets before retailing.

"Artificial ripening of fruits is done for commercial purposes with chemicals. However, fruits thus readied are both toxic and tasteless. If the fruit is uniformly well coloured, or if black blotches appear on the skin in two or three days, you could suspect chemical ripening," says Dr Kamal Thakur, Associate Professor, Department of Post-Harvest Technology, Y.S. Parmar University of Horticulture and Forestry, Nauni, Solan.

Though many techniques are employed to ripen mature fruits, the most commonly used agent is calcium carbide. It has carcinogenic properties and is used in gas welding for steel goods. This method is being used in most of the climacteric fruits (fruits which are picked when mature, and ripened only after they are picked) like mangoes and bananas. No wonder, health freaks who go on a fruit diet to keep fit, often end up with mouth ulcers, gastric irritation or even food poisoning. So much for a fruit diet.

Calcium carbide, popularly known as masala, is used extensively in mangoes, bananas and papayas, and sometimes in apples and plums. "Being cheap (one kg of this chemical costs Rs 25-30, which can ripen 10 tonnes of fruit), it is indiscriminately used by the traders in preference to other recommended practices of inducing ripening like dipping fruits in a solution of ethephon, or exposure of fruits to ethylene gas," says Dr B.V.C Mahajan, Horticulturist, Punjab Horticulture Post-Harvest Technology Centre, Ludhiana.

Using calcium carbide is also a less cumbersome procedure. All that a trader has to do is wrap a small quantity of calcium carbide in a paper packet, and keep this packet near a pile of bananas, or a box of mangoes or other fruits. This box is kept in a closed space for one or two days. As chemical reaction takes place, because of moisture content in the fruit, heat and acetylene gas are produced, which hastens the ripening process. In case of bananas, the ripening starts within 24 to 48 hours, depending on the ambient temperature and when the fruits yield to slight finger pressure, they are kept under ice slabs for lowering temperature and the colour develops. However, fruit ripened with calcium carbide are overly soft and less tasty. They also have a shorter shelf life.

"Not only is it harmful to the consumers, but it is also dangerous to handle calcium carbide and acetylene because of their explosive properties. The chemical is so reactive that it causes blisters, if it is touched unknowingly with wet hands," says Dr Mahajan.

What is being done to counter this adulteration? Nothing. True, but the horticulture and health authorities seem unconcerned over the extensive use of chemicals in fruits. While 78 per cent of the total horticulture produce in Himachal are apples, 23 per cent in Haryana are mangoes. In Punjab, mangoes are cultivated in Ropar and Hoshiarpur. Officials in Punjab Mandi Board say that about 120-150 tonnes of mangoes (from May-August) and about 200-250 tonnes of bananas (from August-December) and 50-60 tonnes (from December-February) arrive in the mandis of Punjab daily. In spite of this high consumption of fruits, and the obvious shift to horticulture as part of the crop-diversification plan, authorities have failed to devise any action plan to check malpractices in ripening.

Inquiries from officials in the Food and Adulteration wing of both Punjab and Haryana Health Departments revealed that they had never collected any samples of fruits to test for chemicals used for ripening. "We have never come across any complaint for collecting fruit samples, so an exercise has never been undertaken," said a top Health Department official in Haryana. They say that the civil surgeons in the district or the Food Inspectors can be contacted to lodge complaints about the use of chemicals.

The Horticulture Department officials in the two states, while washing their hands off the issue, were quick to point out that their service was restricted to increasing fruit production and extension services. They, however, failed to acknowledge that educating farmers, traders and retailers about the safe methods of artificial ripening, as against use of calcium carbide, was a part of their extension services.

Luckily, the agricultural universities have stepped in to fill this gap in extension services, and they are now holding regular camps to educate traders against use of calcium carbide. "Earlier, we would hold camps thrice a year, but considering the extensive use of chemicals, we are holding these awareness camps almost once a month now," said Dr Mahajan. Dr Kamal Thakur, too, said that apple growers and traders in Himachal were being taught regularly about safe methods of ripening, and to avoid the use of harmful chemicals.

Photos: Parvesh Chauhan and Vinay Malik

How they get ripe & ready

RIPENING is a continuous process and there is no single point of time when a fruit can be universally declared as "ripe". Anatomically, fruits are swollen ovaries that may also contain associated flower parts. Initially, fruits enlarge through cell division and then by increasing cell volume. The embryo matures, the seed accumulates storage products and loses water—which is the stage when the fruit begins to ripen. The carbohydrate, protein and lipid in the fruit undergo conversion, causing changes in texture, colour, taste and aroma. Ethylene a simple hydrocarbon gas that ripening fruits make, and shed into the atmosphere, initiates the entire ripening process. This ethylene signal causes new enzymes to be made in the fruit and these enzymes, catalyse reactions to alter the characteristics of the fruit. Chlorophyll is broken down and new pigments are made so that the fruit skin changes colour from green to red, yellow, etc. Acids are broken down so that the fruit changes from sour to neutral. The degradation of starch by amylase produces sugar. This reduces the mealy quality of the fruit and increases sweetness and juiciness. The breakdown of pectin between the fruit cells unglues them so they can slip past each other. That results in a softer fruit. The enzymes also break down large organic molecules into smaller ones that evaporate into the air—which we detect as aroma.

The right way to store

STORING unripe fruits in a brown paper bag (with a few holes), keeping them amidst straw, or placing an apple in their midst are some, age-old tricks to speed up ripening. These work because, the bag/straw traps the ethylene given off by the fruits, and hastens the ripening process. Apples help because they give off particularly large quantities of ethylene. This also explains the wisdom in the saying, "one bad apple can spoil a basket!" Fruits and vegetables should ideally be stored separately. Many vegetables are sensitive to ethylene and may discolour, change texture or change taste in its presence.

Look before you eat

Wash the fruits thoroughly before consuming. Keep these under running water for a few minutes, so that the chemicals are washed away.

Do not buy fruits when these arrive in the mandis before the due period. You can be almost sure that they are artificially ripened for better marketing and earning profits.

While eating mangoes and apples, cut the fruit into pieces, rather than consuming directly.

What looks attractive outside may not be good for health. Fruits that have a uniform colour, for example, a bunch of bananas having a uniform colour, are more likely to have been artificially ripened.

26/09/2016

Learn to live the Zero Cancer way

Diet and Nutrition

Diet

Differences in diet and lifestyle may account for the variability of prostate cancer rates in different countries. Good nutrition may help reduce the risk of developing prostate cancer, slow progression of the disease and prevent aggressive disease. In this section, we discuss guidelines for a healthy diet for good prostate health and guidelines for a healthy diet while in treatment for prostate cancer. These tips, however, should never be used as a replacement for treatment.

Healthy Diets
We do know that improved nutrition reduces risk of heart disease, cancer, diabetes and obesity, and usually improves overall quality of life. It’s estimated that a third of cancer deaths in the United States can be attributed to diet in adults, including diet’s effect on obesity. Additionally, a healthy diet helps to increase energy levels, facilitate recovery and enhance the immune system. According to the World Health Organization, a person with a body mass index (BMI) of 30 or more is considered obese.

Experts now believe choices about our diet account for the vast majority of prostate cancer cases. It’s important to evaluate diet choices when it comes to risk of prostate cancer. Scientists have slowly uncovered a list of cancer super foods and supplements to optimize in your diet while also discovering foods and supplements that could actually contribute to cancer risk and aggression.

Guidelines for a Healthy Diet
Your diet should be:
Primarily plant based
Include plenty of fruits and vegetables
High in fiber
Low in fat
Limited in the amount of simple sugars
Diet Tips for Prostate Health
Eat Fruits and Vegetables
Fruits and vegetables contain large amounts of cancer-fighting and inflammation-reducing substances like vitamins, polyphenols, antioxidants, minerals and natural fiber. Most men and women do not consume the recommended daily intake of fruits and vegetables. If you are working to change the way you eat, aim to make manageable changes. Try to include a variety of fruits and vegetables in your diet.
Cruciferous vegetables (includes broccoli, cauliflower, Brussels sprouts, kale and cabbage) have phytochemicals that reduce Oxidative stress or oxygen free radicals in the body which means a lower risk of prostate cancer and its aggression
Carrots are rich in nutrients and contain antioxidants beta-carotene and falcarinol that reduce the risk of cancer
Tomatoes are a rich source of a phytochemical called lycopene which attacks free radicals helping the body lower the risk of prostate cancer and its aggression
Mushrooms help fight cancer by building the immune system with a supply of compounds called beta glucan and proteins called lectin which have shown to attack cancer cells
Pomegranates, particularly pomegranate juice, have been shown to slow PSA doubling time and may help prevent prostate cancer recurrence after primary treatment
Grapes and grape juice are rich sources of resveratrol, a type of natural phytochemical that belongs to a larger group of phytochemicals called polyphenols that possess potent antioxidant and anti-inflammatory properties
Grapefruit contains several phytochemicals including naringenin, limonin, beta-carotene and lycopene
Oranges, lemons and other citrus fruits help protect against DNA-damaging free radicals because they contain hundreds of bioactive compounds including flavonoids and monoterpenes
Avocados contain the highest amount of the carotenoid luteinutein of all common fruit
Peppers and jalapenos contain a chemical, capsaicin, which neutralizes certain cancer causing substances
Apples are a good source of fiber, vitamin C and contain quercetin, a flavonoid that shows both anti-oxidant and anti-inflammatory properties
Berries (raspberries and blueberries) are an excellent source of vitamins C and K, manganese and a good source of fiber and blueberries are among the fruits highest in antioxidant power because of the many phytochemicals they contain
Limit Consumption of Animal Protein
Diets high in red meat, dairy products and animal fat have frequently been connected with the development of prostate cancer. Red meat (such as beef, pork, and lamb) is particularly tied to aggressive prostate cancer.
Seek Plant Protein
Plant-based protein like beans, flax and nuts contain quercetin and lignans that suppress the growth of many kinds of cancer including prostate cancer.
Green Tea
Green tea contains polyphenols and flavonoids which are strong antioxidants. Tea is the best source of catechins which are being studied for their anti-cancer properties. Green tea has been shows to slow and/or prevent the development of prostate cancer.
Whole Grains
Whole grains include brown rice, oatmeal, corn, whole wheat bread, barley, bulgar, kasha, millet, faro, quinoa, and more. Whole grains are great sources of fiber and magnesium and provide protein. Choose food made with whole grain over processed foods.
Limit Sugary Drinks
Cutting down on surgery carbonated beverages and drinking water can speed metabolism and flush the body of cancer-causing substances.
Choose Organic Foods when Possible
Organically grown food is free of harmful chemicals and pesticides, including BPA, a known prostate cancer carcinogen. Organically grown foods have more nutrients than usually taste better. Click here for tips on Buying Organic Food on a Budget.
Click here to find out how healthy your diet is by taking the American Institute for Cancer Research’s Quiz.

Maintaining Good Nutrition During and After Treatment

Maintaining a healthy diet can help you prepare for and recover after cancer treatment. It may also help to prevent the prostate cancer from coming back. Watching your weight may also reduce your risk of dying from prostate cancer. Recent studies have indicated that the risk of dying from prostate cancer is more than double in obese men diagnosed with the disease compared with men of normal weight at the time of diagnosis. Obese men with local or regional disease have been shown to have nearly four times the risk of their cancer spreading beyond the prostate or metastasizing.

Prostate cancer treatment may affect your appetite, eating habits, and weight, but it is important for you to maintain a healthy weight, get essential nutrients, and remain as physically active as possible.If you have difficulty eating due to side effects from treatment, there are ways to make eating more comfortable. Working with a registered dietitian/nutritionist (RDN) can help make sure you are getting the nutrition you need.

Unfortunately it is possible for the side effects of surgery, radiation therapy, and chemotherapy to cause you to lose your appetite, eat less and lose weight. On the other hand, some treatments, such as androgen deprivation therapy may cause weight gain for some men.

Click here to access our previously recorded webinar, Prostate Cancer and Nutrition featuring Margaret Martin, RD, MS, LDN, a nutrition educator from PearlPoint Cancer Support.

Tips for Nutrition During Cancer Treatment
Maintain a healthy weight. For many men, this means avoiding weight loss by getting enough calories on a daily basis. For men who are overweight and are obese, this may mean losing some weight. If you are trying to lose weight, it should be moderate, meaning only about a pound a week.
Get essential nutrients the body needs, such as protein, carbohydrates, fiber, vitamins, minerals, phytonutrients, such as carotenoids, and water. Not only will your body function better, you will feel better.
Be as active as you can, such as taking a daily walk. If you sit or sleep too much, you may lose muscle mass and increase your body fat, even if you are not gaining weight.
If you are struggling to eat enough or are eating too much, nutrition counseling may help you get essential nutrients, such as protein, vitamins, and minerals into your diet and maintain a healthy body weight. Ask your health care team for a referral to a registered dietitian or nutritionist. Dietitians and other members of the health care team work with people to meet their nutritional needs.

Side Effects and Nutrition
Cancer treatment often causes side effects, such as nausea, mouth sores, and taste changes that may make it difficult to eat or drink. Follow these tips to help you get the nutrition you need:

If water tastes unpleasant to you, take in more liquid though items such as soup, tea, milk or milk substitutes such as almond milk, or a sports drink. Or, flavor your water by adding fresh cut fruit.
If food tastes bland, try seasoning it with flavorful spices such as garlic, cayenne, dill, and rosemary.
Eat several small meals throughout the day instead of trying to eat large amounts of food at one time.
Enhance your protein intake with protein from foods such as fish, egg whites, cheese, beans, or high protein smoothies.
Suck on mints, chew on gum, or try fresh citrus fruits if you have a metallic taste in your mouth. Brushing your teeth before eating, using plastic utensils, and cooking in glassware can also help.
If you have mouth sores or a gum infection, use a blender to make vegetables and meats smooth. Try juicing or making smoothies.Some side effects are often treated with medication, so talk with your doctor or another member of your health care team for more information.
Food Safety
People receiving cancer treatment need to be aware of food safety, because some treatments may weaken the immune system and lead to an infection. An infection occurs when harmful bacteria, viruses, or fungi, such as yeast, invade the body and the immune system is not able to destroy them quickly enough. Here are some basic food safety tips to reduce the risk of infection.

Wash your hands before and during the handling and preparing of food.
Wash vegetables and fruit thoroughly before eating them.
Handle and store food appropriately. For example, keep raw meat away from other foods when cooking.
Eat thoroughly cooked foods. For example, do not eat eggs that are not cooked solid, and do not eat raw fish, oysters, or shellfish.
Avoid drinking unpasteurized beverages, such as unpasteurized cider, raw milk, and fruit juices.
Make sure food you purchase is not past its “sell-by” or expiration date.
Nutrition After Cancer
Choosing to eat a diet filled with fresh fruits and vegetables and other unprocessed, low-fat foods will help you regain strength after prostate cancer treatment. Nutritious eating can also reduce the risk of heart disease, high blood pressure, obesity, and diabetes. In addition, recent research suggests that making healthy food choices in your survivorship may lower your risk of recurrence and help you live longer. According to many experts, the types of foods recommended to help prevent prostate cancer are the same ones that protect against prostate cancer recurrence. These experts recommend eating plant-based foods (such as fruits, vegetables, and whole grains), lean protein, and low-fat dairy products, and avoiding highly processed foods and red meats as much as possible.

26/09/2016

Taken from the web site of Utah State Extension Service. Explaining the relevancy of Nutrition in our daily lives.

Nutri Q & A Chima
Food Storage and Nutrients
Q: How long do foods retain their nutrients? When you purchase vegetables and store
them in the refrigerator, how long are they good? With only 2 people to cook for,
sometimes I can’t use them quickly. After 1-2 weeks, is the nutritional value so depleted
that they’re not worth using? JG
A: Good question, JG. Even in larger families, varying work shifts and overscheduled
children mean it’s hard to predict how quickly fresh fruits and vegetables will be used at
mealtime. Most of the recommended storage times for foods are based either on food
safety issues or quality in terms of taste and appearance. And good taste and appearance
are no guarantee of nutritional content.
Researchers at Penn State recently studied the effects of storage on the nutrient content of
fresh spinach. Spinach stored at cooler temperatures retained more nutrients than at
warmer temperatures. But even at 39 degrees, the spinach retained only 53% of its folate
after eight days. The researchers concluded that, despite the damage done to nutrients by
heat processing, canned spinach may retain more of its nutrients than fresh spinach kept
in the refrigerator for a few days.
I don’t know about you, but I’m not about to switch to canned spinach. Canned spinach,
canned corn and succotash remind me too much of elementary school lunches back in the
Dark Ages. (They used to make us clean our plates, too.)
To put things in perspective, refrigerated spinach still retained more than half its folate at
eight days (and spinach has a lot of folate.) I’m lucky if spinach lasts a week in my
vegetable crisper.
So what can you do?
1. Know which nutrients are most vulnerable (see table). That’s mostly vitamins (we
aren’t sure about phytochemicals). The good news is that protein, carbohydrate,
energy, and minerals are little affected by storage (would be nice if we could lose
a few calories, wouldn’t it?)
2. Keep fresh vegetables at the coldest possible temperature without freezing in the
vegetable crisper of your refrigerator. Spinach, broccoli, and salad greens retain
their nutrients best in high humidity.
3. Carrots, sweet potatoes, potatoes, and other root vegetables keep their key
nutrients reasonably well if kept cool and moist.
4. Ripen fruits at room temperature; then refrigerate or use immediately.
5. Keep fresh fruits and vegetables, dairy and juice products away from light.
(That’s why milk and many juices are sold in opaque containers these days.)
6. High heat reduces nutrient content, even of canned goods. Cool, dark places are
best (50-70 degrees.) That’s why grandma kept canned goods in the cellar.
7. Eat close to the farm. I know, you can’t buy homegrown in Ohio in January, but,
remember that foods shipped across the country are often unrefrigerated and
leaking nutrients along the way. When you can, buy in season and buy local.
Nutri Q & A Chima
Food Storage and Nutrients
8. Consider choosing heirloom varieties of fruits and vegetables when you have a
choice. You’ll get a bonus in flavor. A 2004 study at the University of Texas
suggests that the nutrient value of garden crops has declined from 1950 to 1999.
Researchers speculate that this is because of the modern focus on hybrids that
produce greater yields.
9. Buy fresh foods in smaller quantities so you can use them quickly. Share with a
friend. Or use some fresh and freeze the rest. Freezing is an excellent way of
retaining nutrients, including vitamins.
10. Buy frozen vegetables in loose-pack bags. I use a lot of frozen vegetables because
I’m never sure how many people will be sitting down at my table. I can pour out
as much as I need and return the rest to the freezer. Frozen vegetables are
sometimes more nutritious than fresh kept around forever.
11. Keep your freezer below 0 degrees F. and your refrigerator below 40 degrees.
12. Don’t make your loving care irrelevant through your cooking methods. High heat
and long cooking take a toll on nutrient content. If you boil your vegetables, you
throw out water-soluble vitamins in the cooking water. Steam, grill, roast, stir-fry
or microwave instead. Trim with a judicious hand. Eat the peels and outer leaves,
after scrubbing.