In what ways are nutrients lost from food? What is their solution?

In what ways are nutrients lost from food? What is their solution?

Food preparation goes through many stages, ranging from home cooking and storage to commercial preparation. Commercial food storage is becoming more common in Pakistan. Fruits and vegetables are more affected by vitamins and minerals, especially vitamin C. Although proteins, fats and starches in grains, meat and pulses are rarely lost during cooking and preservation.

Basic food preparation.

Fruits and vegetables are rich in vitamins and minerals. Foods are prepared to be cooked before they are cooked, which is called processing. During this process, unusable parts of the food are separated. And the food is cleaned from all kinds of density and dirt. Then the food is either soaked in water or it is sorted into small pieces. After doing this, sometimes the food is given some time. Is set aside for and then used as needed. Some nutrients are lost during processing.

• If pulses are cooked over high heat for a long time, energy proteins are burned and wasted.
• When green leafy or fragrant vegetables are cooked, if they are not covered, the acidity is eliminated.
• If the spoon is shaken repeatedly in the pan during cooking, the air mixture loses vitamins.
•  Vitamins E, C and thiamine are lost in large quantities during cooking because they cannot withstand the heat used in cooking vegetables.

Effects of boiling nutrients.

The method of preparing food or storing it in cans is common. In boiling, the nutrients in the cells of vegetables, fruits and meat are dissolved in water and many vitamins and minerals are lost if this water is thrown away. Of which vitamin C is the most abundant.

• If green leafy vegetables are boiled in a cooking pot with water up to the top, then 60% of Vitamin C and if it is 4/4 of water, then 40% of Vitamin C is lost.
• Boiling meat loses 40% of its vitamin C.
•  Spinach greens are boiled and usually its water is discarded. In this way a lot of folic acid is lost.
• Even if potatoes and turnips are boiled and thrown away, many organisms are lost.
• When making jams, jellies, sauces, etc., if juice is boiled with malt, mango, lemon, tomato, etc., then a lot of vitamin C is lost.

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Loss of nutrients during frying.

There are two ways of frying food.

One is the one that uses more fat. The other is the one that uses less fat.

Fry in high fat.

This method uses a lot of fat. That is, the food is boiled in a way. Ghee or oil is heated to a very high temperature so that the food is cooked as soon as possible. You may have noticed in such items that a lot of ghee is left in the fried items which hinders the digestion of food such as fritters, salted mercury, fried pulses, samosas, puri.

Fry in low fat.

Many items are cooked in this way. They use only the fat that is left on the surface. This method of frying is also common in our country, such as egg kebabs, prathas, etc.

Bake in the oven and lose nutrients.

Tandoor means to bake in a closed fire, that is, to bake in an oven۔ This method is common in our country.This process loses some of the amino acids in the food and also damages the organisms.

Potatoes in the oven lose 10% of thymine and 20 to 40% of vitamin C.

Loss of nutrients due to short-term storage of food.

 Short-term food preservation methods are commonly used in every home. For this, both cooked and unsalted preservatives are used. But usually people are unaware of its disadvantages,  loss of nutrients.

Effects of refrigeration nutrients.

When a food is overcooked, it should be stored so that it can be used as needed. Therefore, cold storage or cold warehouses are used. In cold warehouses, food is kept above freezing. This is how food is protected from the domestic to the commercial level. If you look at the vegetables and fruits in your market and you see vegetables and fruits that have no season, the shopkeeper knows that these items were kept in cold warehouses.

This way you can store it in your home for a while in the fridge. The loss of nutrients during preservation in this way is mentioned. Storing food in cold storage or refrigeration depends on its temperature. This way the dose is 2.2 degrees to 4.0 degrees Celsius, 35.9 degrees to 39.2 degrees. Fahrenheit is stored. In this way by storing vegetables and fruits.

• Vitamin C is lost in large quantities.
•  If fresh fruits are kept at 20 degrees Celsius (48 Fahrenheit) for two days, 50% of vitamin C is lost.
• Preserving tomatoes at refrigerator temperature loses 40% of their moisture.
•  Storing potatoes in the winter loses about 1.8% of vitamin C every month.
• Observations show that if fruits and vegetables are stored at this temperature for long periods of time, a large amount of vitamin C is lost.
• If leafy vegetables are kept at 10 degrees Celsius for 4 days and at 21 degrees Celsius for 2 days, 40% of vitamin C is lost.
• Many foods should be kept at 5 to 8  degrees Celsius  (1 to 7) F) So there are brown spots on fish and vegetables like apples, guavas, pears, etc. You can analyze this process at home۔

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Loss of nutrients while storing food for a long time.

Prolonged storage of food has the following disadvantages.

Canned storage and its negative effects on nutrients.

Storing food in cans means that cooked food and raw food can be stored for a longer period of time. In this process, the food is digested in such a way that the air is heated by blocking the passage of air. That is, after boiling, it is sealed in sterile cans or bottles.The sale of such food items is becoming common in our country.

For example, canned food, jelly, confectionery, etc. This method is common from the domestic level to the commercial level. Many nutrients are lost in going through these different stages in storing food in this way.

Fruits and vegetables are more affected by storing food items in cans. This method involves peeling and slicing the items. Observations show that the following components are lost in such items.

•  When canned vegetables are reheated for consumption, another 75% of the vitamins are lost, of which vitamin C is about 3.25%.
• Other heat-loss organisms stored in cans include vitamins A and thiamine b.
• The apples are peeled before being stored in cans, which removes a large amount of folic acid.
• Carrot peel contains a lot of thyme, riboflavin and niacin.
• But when the skin is peeled off before boiling for storage, these nutrients are lost.
• The outer leaves of salads and cauliflower contain more vitamin B, which is usually lost in cutting.
• Preserving fruits in this way loses 30 to 40 percent of vitamin C. In addition, fruits and vegetables are peeled and boiled. As a result, many mineral salts are lost.
•  Canned peas lose 60% thiamine, 50% riboflavin, 40% nicotine and 20 to 50% vitamin C.
•  Vegetables should be heated to 15.3 degrees Celsius  or 65 F and stored for one sac period, then 15% thiamine and 15.2 degrees Celsius  or 80 F to be stored in cans. So 25% of thiamine is lost.
• The total weight of canned vegetables and fruits is 2/3 and the rest is water. When food is packaged, organisms in the water, such as thymine, riboflavin, and vitamin C, dissolve in the drinking water. This water is usually lost during use in which dissolved vitamins are lost.
• In addition, storing canned food can cause chemical changes in the food, which can lead to changes in color, taste and texture.

Pasture process.

 This process involves heating the food faster and cooling it faster. In this way the food is heated from 76 degrees to 79 degrees Celsius for 170 to 175 degrees Fahrenheit for 20 to 30 minutes. Are over. But not all germs die. Preserving food in this way has the greatest effect on thiamine.

• Very high temperatures in a short time
•  Low temperature over time

 Heating for a short time at very high temperatures means UT. During ST, the procedure is performed at 13 C for 3 to 5 seconds. The second method involves heating the food at 72 degrees Celsius for 15. 

Seconds at low temperature and high time, during H.T.L vaccination. At very high temperatures and in a short time, 20% of the vitamins are lost. During the process of pasteurization in milk, 20% of vitamin C, 10% of thiamine and also a large amount of vitamin B is lost. Fruit juices such as mangoes, malts, lemons, etc. are rich in vitamin C during pasture.

Nutrient loss in food preservation.

If water other than sunlight is used to reduce the amount of water in the food, it is called dehydration.Temperature is used to reduce water from food. In the past, food was taught through sunlight.But nowadays many other means are also used. Hot air is passed through the food in the drawers. Nowadays the use of such foods is becoming more common. For example, dried milk, yakni, dried grains, dried meat, dried fish, dried potato powder, etc.

In addition to these items, there are many edible items that are taught in sunlight, although their use is centuries old. Examples are figs, plums, mulberries, apricots, mangoes, pomegranates, etc. Although their use is centuries old, the loss of nutrients in them is considerable. Vitamin C, thiamine and vitamin A are usually lost. The loss of nutrients during this time depends on the teaching of different methods. If heat is not used properly, it can damage nutrients as well as affect the flavor, color and taste of the product. Sometimes it causes such a disease.

 There are a few points to keep in mind in this regard.

• Some germs, such as Staphylococcus aureus, do not die in high temperatures while digesting food and can cause food poisoning.
• Such items are not usually washed. As a result, food spoilage germs remain in them and when they get a little moisture, they spoil very quickly.
• 20 to 40% of vitamin C is lost in water from the diet.
•  5 to 70% of thiamine and 5 to 40% of carotene are lost in the diet after learning.
• Peas lose 10% thiamine, 50% vitamin C and 60% riboflavin.

Drying in the sun.

This method is taught by placing objects on a board. In our country, cogs are usually dried on beds or in wood. It takes 3 to 4 days to dry things this way. These include grapes, figs, apricots, etc. It takes more days to dry the meat.

Even at home, people dry a lot of things, including bitter gourd, fenugreek, turnip, mint, etc. Bacteria are born.

Spray and drying. 

This method involves spraying the edible unisex food with hot air. These include milk, liquid juices, etc. It only takes a few minutes to preserve the food in this way. Observations show that Maltese powder, which is 1% moist and kept at 35% C for a period of 9 months, loses 5% of its vitamins. If there is 4% moisture, then 50% vitamin C is lost. 25% of vitamin C is lost in a month by drying the potatoes. If milk is consumed in this way, 5% of vitamin C is lost.

Dry in oven.

 It takes less time to dry food in the oven than in the sun.This method takes 6to 18 hours to dry. Observations have shown that drying fruits in this way loses 10% of vitamin C.Ways to prevent nutrient loss.

If we want the nutrients to be minimized.

•  Cook the vegetables until they are cooked and served immediately.
• Vitamin C lentils vegetables should not be kept in a hot cupboard
•  If vegetables are cooked on a large scale, such as in hotels, try to cook at intervals so that they are served fresh.
•  If the food is reheated, reheat it well, for example by heating it to 77 degrees Celsius or 170 Fahrenheit, germs grow rapidly in it.
• Vegetables and fruits that can be used without peeling should be used in the same condition, such as apples.