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Basulto J.,Sociedad para el Estudio Interdisciplinar de la Alimentacion y los Habitos Sociales SEIAHS | Monino M.,Asociacion para la Promocion del Consumo de Frutas y Hortalizas 5 al dia | Farran A.,Asociacion para la Promocion del Consumo de Frutas y Hortalizas 5 al dia | Farran A.,University of Barcelona | And 27 more authors.
Revista Espanola de Nutricion Humana y Dietetica | Year: 2014

The health benefits of daily consumption of at least 5 portions of a variety of fruit and vegetables are well documented. The World Health Organization (WHO) public health goal, established in 600 grams per person/day, is not achieved in Spain, so it is important to improve access to these foods, maintain their potential nutritive value and overcome barriers for their consumption. The objectives of this paper are: facilitate responsible decision-making regarding health; maximize the nutritional value of fruit and vegetables, help overcome barriers for fruit and vegetables consumption and report on how their storage at home, their handling and cooking affect to nutritional value of fruit and vegetables. In order to minimize nutrients loss and improve their bioavailability during fruit and vegetables handling, the Association for the promotion of fruit and vegetables "5 a day" (Spain) recommends: avoid prolonged storage of fruit and vegetables in the fridge; use layers and outer leaves; peel and/or cut them just before consumption; wash the whole pieces and then chop them; controlling the soaking time of cut pieces; prefer cooking techniques that do not require direct contact with water; a shorter cooking time, less loss of nutrients; the correct frying retains nutrients very well, although it is a technique of which should not be abused; add a few drops of vinegar or lemon juice to the cooking water if it does not change the taste and dish acceptance; use the water of cooking to elaborate other foods (e.g. sauces, soups, purees, etc.) except those coming from chard, spinach or beets. The "5 a day" Association (Spain) recommends increasing consumption of fruit and vegetables, and state that the loss of nutrients during their home handling should not be understood as a barrier for their consumption. Source

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