Ways to Increase Nutritional Value of Tomatoes, Carrots, Peppers and Fish

We know the way certain foods are prepared can decrease their nutritional value, like frying chicken instead of baking it. On the flip side, the way certain foods are prepared can actually increase their nutritional value. Tomatoes, peppers, carrots and fish can all pack a bigger nutritional value punch with these easy preparation methods.

Tomatoes and Peppers

Popular recipes, like gazpacho, call for tomatoes, peppers and other vegetables to be pureed. Parents also try to sneak in vegetables into traditional family recipes by pureeing them and adding them to meatloaf and pasta dishes. Unfortunately the pureeing action reduces the nutritional value of the tomatoes and peppers by reducing the potency of the vitamin C contained in these vegetables. 

To increase the nutritional value of tomatoes and peppers, finely chop them just before serving them raw and never puree them. Use as pizza topping or serve with a healthy low-fat yogurt dip to encourage picky eater to try raw tomatoes and peppers.

Carrots 

Raw carrots are the go-to crunch food for all of us who are health-conscious or watching our waistline. Versatile carrots pack the sweet crunch we want on salads or as snack, plus they're low in calories and high in vitamin A and lutein. Boil the carrots and increase the amount of vitamin A and lutein, which is a necessary nutrient for healthy eyes and skin. Boiling them breaks down the cell walls within the carrots, making the vitamin A and lutein easier for the body to absorb once ingested. Boil carrots until just tender, over-boiling them decreases the nutritional value, as does sautéing them.

Bake or Broil Fish 

Baked or broiled fish decreases the risk of heart disease, while fried fish significantly increases the risk of heart disease. When fish is baked or broiled, the heart-protecting omega-3 fatty acids remain viable and are easy for the body to absorb. Frying fish destroys most of the heart-healthy omega-3 fatty acids and typically add heart damaging trans-fat and/or saturated fats via the cooking oil used for frying. The exception is a quick sauté in a little canola oil, but the best preparation method for increasing the nutritional value of fish is to bake or broil it.

Sources:

LiveStrong