This means that there is less than 5% nutrient loss on dehydrated food on ANY size portion .vs. Dehydrated: 3 - 5% nutrient loss due to low heat during the drying cycle and the gentle air flow, this translates to minimal loss. Six Primary Nutrients Provided by Vegetables. You can do this for pears, apples, apricots, pineapples, carrots, beet root and potatoes etc. “Nutrients tend to be both heat-intolerant and water-soluble,” the article says, which means that any method that requires a) cooking at a high temperature … Vegetables Nutrition Facts Raw, Edible Weight Portion. Produce will lose heat from this respiration as well as moisture, which is one way nutrients are lost. Freezing is a safe way to increase the shelf life of nutritious foods. According to a recent ‘Ask Umbra’ column on Grist, there are three factors affecting nutrient loss when you cook vegetables: temperature, time, and water. A vegetable in any form is better than no vegetable at all. The nutrient that suffers the heaviest hit in cut fruits and vegetables is probably vitamin C , although some vitamin A and vitamin E get lost as well. Downloadable/Printable Posters Learn about 15 of the most healthful vegetables here. Juice extracted from fruits and veggies will contain concentrated amounts of vitamins, minerals, and other plant nutrients. The amount of loss is dependent on many factors, including storage time, drying temperature, and dry time. Common nutrients found in vegetables … There is no loss to iron or fiber content. Frozen: 40 - 60% nutrient loss. The nutrient loss for commercially-dried foods varies between 30 – 80% for vitamin C and 10 – 50% for vitamin A. Thiamin, riboflavin, and niacin have a minimal loss during drying. The health benefits obtained from a eating a vegetable-rich diet are numerous. However, many people incorrectly believe that frozen vegetables are much less nutritious than fresh vegetables. The interiors of uncut produce are protected from oxygen and light but exposed when cut. Moisture expands when frozen, causing food cells to rupture. As soon as vegetables are picked, their nutrient clock beings to tick away. 3 Ways Fruits & Veggies Lose Nutrients By Isabel Smith, MS, RD, CDN One of the most common questions that I am asked by Rebooters and by private clients is regarding how quickly juices, salads, smoothies and other fresh produce-containing foods need to be consumed to reap the most nutritional benefit. The more time it spends off the plant, the more vitamins will be lost. Vegetables are packed with nutrients—vitamins, minerals, fiber and antioxidants. This process, called respiration, breaks down stored organic materials, such as carbohydrates, proteins and fats, and leads to loss of food value, flavor and nutrients. 40% - 80% in … Preservation of fruits and vegetables by drying is one of the best way to prevent loss of nutrients in them. After picking, fruits and vegetables continue to breathe. How to prevent loss of nutrients in vegetables? The three factors that lead to nutrient loss are heat, oxygen, and light. All vegetables provide key vitamins, minerals, and fiber, but some offer more health benefits than others. For example, boiled broccoli loses glucosinolate, the sulfur-containing compound that may give the vegetable its cancer-fighting properties (as well as the taste that … Research points to lower risks for heart disease, stroke, obesity, kidney stones, certain cancers, type 2 diabetes and bone loss disorders. It also makes them a good snack. Percent Daily Values (%DV) are based on a 2,000 calorie diet. As far as vegetables go, cooking them in water robs them of some of their nutritional value because the nutrients leach out into the cooking water.