Modern Australian
Men's Weekly

.

Wellness expert: Cutting up your fruit cuts the goodness out of them

  • Written by Tess Sanders Lazarus

While purchasing pre-cut and packaged fruits and vegetables can encourage people to consume more of these nourishing foods, these convenience options also are reducing their nutritional value.

Dr Vincent Candrawinata, (affectionately known as Dr Vincent), a highly respected clinical nutritionist, food scientist and the world’s foremost expert on phenolic antioxidants and founder of Renovatio, has revealed that you are most likely to reap the full benefits of nutrient-dense fruits and vegetables by purchasing, storing and eating them in their natural state.

“The easiest and best way to boost your diet – and has always been – is to avoid cutting, slicing, chopping or peeling fruits and vegetables,” Dr Vincent said.

So, what actionable, easy steps does Dr Vincent recommend for ensuring you receive the full nutritional value of your fruits and vegetables?

 

Store fruits and vegetables correctly

 

“The nutrients that suffer the heaviest hit in cut fruits and vegetables are vitamin C, vitamin A and vitamin E. These vitamins are antioxidants – they react with oxygen – which means when the internal flesh is exposed to air the vitamins actually decline. The peels and natural coverings of fruits and vegetables offer protection to the antioxidant vitamins inside, unless broken through,” Dr Vincent explained.

“It is also important to note that you could quite literally be pouring vitamins down the drain by rinsing your cut produce. Water-soluble vitamins, like vitamin C, are carried by water and can leak out after cutting or in water.”

According to Dr Vincent, the most effective way to store fruits and vegetables to retain all of their goodness is to leave them unwashed with the skin or rinds intact until the day you will be consuming them. While not pre-cutting you produce is ideal, if you need to, ensure they are stored in an air-tight container in large pieces in the refrigerator.

 

Get a sharp knife

 

“While most times we simply associate a dull knife with inconvenience and annoyance, they actually can cause unnecessary and unwanted damage to our fresh produce,” Dr Vincent added.

“With a sharp knife you will decrease the risk of excessive softening, bacterial growth, off-odours and electrolyte leakage – such as calcium and potassium – in your fruits and vegetables. In order to keep various nutrients of your fruits and vegetables intact, keeping a sharp knife in your kitchen is a must.”

  

Make the most out of your pre-cut produce

 

“There is no doubt that it can be tedious to have to wash and chop your fresh fruits and vegetables when you’re busy – which is why pre-cut produce is sold in the first place,” Dr Vincent said.  

According to Dr Vincent, while it is best to not buy pre-cut produce, there are some simple steps you can take to retain the most nutritional value in your purchases.

  • Buy the freshest produce that you can find when looking at the dates on the packaging. Time plays an important role in nutrient loss.  Pick packages from the back of shelving with the best due by dates.
  • Only buy pre-cut produce that has been refrigerated. Low temperatures slow down nutrient loss.
  • Eat any pre-cut vegetables within five to six days, and pre-cut fruit in two to three days. Pre-cut produce can be a convenient solution for an on-the-go snack or meal that day, however they are not the best for long-term storage.
  • Look for produce that has been cut into the largest chucks – these pieces will have been effected the least by respiration.

 

“At the end of the day, the small difference in nutrients is completely lost if you do not eat the fruit and vegetables you purchase because you couldn’t face the work that was needed – no matter how minor. So, if having pre-cut fresh fruits and vegetables is what you need to make healthier choices throughout your week, that is better than a crisper full of aspirational produce that goes to waste,” Dr Vincent said.

 

Do not finely chop your vegetables

 

“Cutting your fruits and vegetables is obviously not ideal, however if you need to cut them, cut them in  large chunks, in addition to using a sharp knife.  This is always the best plan of attack. Cutting raises the respiration rate of your food, which means the natural sugars in the produce are being broken down and release carbon dioxide. Put simply, the less surface area you expose of your fruits and vegetables, the less risk of vegetables spoiling over a shorter periods of time from oxygen exposure,” Dr Vincent emphasised.

“Discolouration, flavour and texture loss and dehydration, on top of nutrient loss, increases as the cut vegetables get progressively smaller. A general rule to follow is the more finely your fresh vegetables are chopped, the more quickly you should eat them.

“Interestingly, to prolong the life of your finely chopped vegetables, and even generate nutritional advantages, you can marinate or ferment your goods. Making marinated salads like coleslaw or fermented dishes like sauerkraut are examples of ways you can eliminate the risk of dehydration and balance acid levels in your finely chopped fresh produce.”

 

Give yourself a boost

 

According to Dr Vincent, if you cannot eat enough fresh fruits and vegetables you should give your diet a boost with phenolic antioxidants.

“Activated Phenolics are powerful antioxidants that neutralise a wide range of free radicals to protect our body’s cells from infection and inflammation,” Dr Vincent said.

“It is common for our diet not to deliver our body with all the micronutrients and antioxidants it needs – supplements can be the answer and have beneficial effects on your nutrition and overall health.”

Renovatio Bioscience extracts these phenolics from Australian apples and activates them to produce turbo charged health and wellness products that are available throughout Australia, online and through retailers such as Woolworths, and in many other countries across the globe.

 

www.renovatio.com.au

Freezer Room Hire in Perth: The Ultimate Solution for Reliable Cold Storage

Ever found yourself in a cold storage crisis and wondering how to save your perishables before they go bad?   Well, this isn't something new. Pe...

Why Exterior Window Cleaning Is More Than Just Aesthetic

Most people see window cleaning as a finishing touch. Something you do before guests come over or when the smudges finally start to annoy you. It is...

How Duct Inspections Can Save You Money Long-Term

Ever noticed your energy bill creeping up without changing your habits? It is more common than you might think, especially in Melbourne homes where ...

Designing Secure Content APIs in Headless CMS Environments

APIs are what enable content to be delivered from a headless CMS to anywhere digital content can exist from websites and apps to IoT and more. Yet whi...

How to Choose the Right First Aid Kit for Your Workplace

Ever walked past your workplace first aid kit and wondered if that dusty box actually contains what you'd need in a real emergency? We know that fee...

The Role of Mining Equipment Suppliers in the Industry

Mining is one of the most essential industries, driving the global economy by providing raw materials for manufacturing, energy production, and infr...

From White Belt To Warrior: How To Train Your Body For BJJ Endurance

Brazilian Jiu-Jitsu (BJJ) is as much a mental chess match as it is a physical grind. Whether you’re new to the mats or prepping for high-level com...

Driving After Brain Injury: Common Challenges and How To Overcome Them.

Suffering a traumatic brain injury (TBI) can drastically influence a person's ability to drive safely. For many, driving represents independence, bu...

The Psychology of Stepping Up: Why We Avoid Helping—and How to Fix That

Most of us like to think of ourselves as kind, helpful people. We imagine that if someone needed assistance—especially in an emergency—we’d st...

Cross-Continental Collaboration: Nutifood and Viplus Dairy to Create Australian- Standard Premium Dairy Brand

Vietnam’s Nutifood has officially entered a strategic partnership with ViPlus Dairy, a heritage-rich dairy manufacturer with over 130 years of ex...

Commercial Plastering Can Boost Your Business Appeal

In business, appearances matter. The way your space looks sets the tone for how clients, customers, and even your staff perceive your brand. A well-...

How to Transfer Registration When You Buy a Used Car in Brisbane

Purchasing a second-hand car can be a thrilling experience, but there's more to it than simply handing over the cash and driving off. One very impor...

Expert Tips for Comparing Budget Movers and Energy Providers For a Modern Apartment

Starting a new life in a modern apartment can be a challenging yet exciting step. While moving into a modern apartment, people always need reliable ...

Slowing Down in Nature: My Experience on Orchid Classic Cruise in Lan Ha Bay

Why Orchid Classic is a Top Choice for Lan Ha Bay Lan Ha Bay, a hidden gem adjacent to the more famous Ha Long Bay, offers travelers a quieter and ...

Your Next Travel Essential? Why Aussies Love Lightweight Electric Wheelchairs

Planning for a trip or just getting around town? A lightweight electric wheelchair could be your perfect travel mate. Whether it’s a stroll throug...

Australian Study Woes – What is a Confirmation of Enrolment?

Recent changes to Australian study visas are altering the landscape for international students who want to learn and work on our shores.  To secur...

Metal lockers vs. wooden lockers: which is better?

Lockers—the ultimate background hero of the workplace. They might not have the flashiness of that overpriced espresso machine in the break room, b...

Invisalign Treatment: What Your Dentist Wants You to Know

When straightening the teeth, out-of-date metal braces are no longer the only option. Nowadays, Invisalign is among the most highly sought-after alt...