Healthy eating hints and tips - get the best out of your vegetable plot
- You don't need a big garden to grow vegetables, many can be grown in pots or in the flower border.
- You can burn hundreds of calories when gardening.
- The government suggests 5 a day but the more the better.
- You can absorb more beta-carotene from a cooked carrot than by eating it raw, but get more vitamin C from raw broccoli than sauteed.
- Steaming helps retain more nutrients when cooking compared to boiling.
- There is a general rule that the greater the richness of colour of a fruit or vegetable, the more powerful its potential effect on health.
- The leaves of beetroot are as nutritious as spinach
- Celery is low in calories and a tasty addition to the diet for those of us trying to control our weight.
- To get the maximum health benefits from your tomatoes serve them with an olive oil dressing.
- An 80g (3oz) serving of watercress provides your daily requirement of pro-vitamin A, vitamin C and vitamin K.
- You can increase the amount of manganese in the soil using organic fertilisers.
- The very high temperatures of frying can destroy vitamin E.Some losses also occur during freezing and thawing.
- Cooking often makes ß-carotene more available to the body by increasing its solubility, particularly if cooked in the presence of fat/oil.
- Many vegetables are very rich sources of folate with asparagus, beetroot and Brussels sprouts supplying over 50% of the recommended nutrient intake in one portion.
For more information on healthy eating please see the following links:
Click here to view 'Guide to find out more about the vitamins and minerals in your vegetables'
Click here to view 'Nutritional guide - grow your way to 5 a day'
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