How To Preserve Vitamin C

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Purchase/Buy

  • Buy food and vegetables as fresh as possible (avoid wilted and bruised)
  • Buy local (less food miles)
  • Be aware of rapid turnover of stock in shops
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Store

  • Fridge - LED lights delay ripening
  • Shop frequently and rotate stock (old at front, new at back of shelves)
  • Frozen food has more vitamin C, as they are picked and frozen within 2.5 hours
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Prepare

  • Avoid peeling as vitamin C is stored directly under the skin
  • Prepare vegetables as you need them
  • Chop food into large pieces so there is less surface area and exposure to oxygen
  • Oxygen destroys vitamin C
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Cook

  • Avoid slow-cooking and re-heating food
  • Steaming is the best way of cooking
  • Microwave
  • Stir fry
  • Use the water that you cooked vegetables in to make gravy to retain vitamin C
  • Stew/ casserole vegetables and meat in one dish and serve with cooking liquid so no vitamins are lost
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