Rhonda Childress, RN Health Sciences Rockcastle Co' ATC

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KY Tech Health Tip
Vitamins are Vital to Health and Wellness
Health Tip 26March 14, 2005
Getting enough vitamins in the diet can be
more of a challenge for some people A diet
including the recommended servings from all the
food groups will supply most people with the
vitamins they need. However, there are those who
may require supplements including women
who are pregnant or breast-feeding
infants and children older adults and
patients who are ill or recovering from
surgery. The following suggestions will help
preserve vitamins when preparing foods
do not soak fruits and vegetables in water -
soluble vitamins cannot be preserved
many vitamins are located just under the skin of
fresh produce so, avoid peeling and paring
fruits and vegetables and eat the whole food
keep foods in large pieces to avoid exposing
large amounts of surface area to light, air, and
water choose steaming over boiling to
help retain water-soluble vitamins. If you do
boil vegetables, do not add them to cooking water
until the water begins to boil use a
pressure cooker or microwave oven to help
preserve nutrients by reducing cooking times.
Rhonda Childress, RNHealth Sciences Rockcastle
Co. ATC
E-mail RhondaG.Childress_at_ky.gov