How to Preserve Vitamins in Foods

You can obtain most of the vitamins and minerals your body needs just by eating the right mix of fruits, vegetables and dairy products. Nevertheless, improper handling can ruin important nutrients and prevent your body from benefiting. Water-soluble vitamins like vitamin C and folic acid can be easily destroyed if foods are not stored right, according to the University of Kentucky's College of Agriculture. Taking good care of the foods you eat is just as important as maintaining your body.

Things You'll Need

• Refrigerator

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Instructions

• 1

  Buy ripe fruits and vegetables. Baylor College of Medicine advises against purchasing produce that has already been cut. Purchase only what you plan on eating in the immediate future as produce spoils fast. Furthermore, check the dates on dairy products and do not buy items that are close to expiration.

• 2

  Store your food in your refrigerator. Most refrigerators offer two produce drawers---one for fruits and one for vegetables. Put your produce in the appropriate drawers and adjust the settings. Make sure dairy products are completely closed as riboflavin can be broken down by light, according to the University of Kentucky.

• 3

  Rinse your vegetable before preparing, but do not soak them for extended periods of time. The University of Kentucky advises against peeling and cutting your produce if it can be avoided as oxygen will deplete the vitamins faster. In addition, the skin of many fruits and vegetables offers significant amounts of vitamins.

• 4

  Opt for the shortest cooking method possible. Try methods such as microwave preparation or steaming rather than boiling your fruits and vegetables. Deep-frying diminishes vitamins and nutrients and should be avoided, according to Baylor College.

• 5

  Refrigerate leftovers. Refrigeration not only reduces the risk of food poisoning but also preserves the remaining vitamins. Food should be eaten within a few days of refrigeration to reduce the risk of spoilage.