How to Add Vitamins to Food

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Adding vitamins to food is as simple as adding vegetables or changing preparation methods. Fortify your diet with the help of a licensed dietitian in this free video.

Part of the Video Series: Healthy Food Advice
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Video Transcript

HI, I'm Charlotte Lawson, a registered and licensed Dietitian. And if you're looking to increase the vitamins in your diet, you might be wondering how can I add these to foods that I already eat. Well, this is kind of a tricky question to handle. Typically, vitamins and minerals are found naturally in a lot of foods that we already eat; for instance, our fruits and vegetables as well as whole grains. These are vitamin packed. Now, say for instance, you like to eat macaroni and cheese. Well, fortunately, boxed macaroni and cheese is actually fortified with a lot of vitamins and minerals that we already meet. But, if you're looking to include some more, if you're wondering, "How can I do that?" Try tossing in some vegetables, making it more of a casserole. Even a bag of frozen mixed peas and carrots is an excellent way just to add boost up that vitamin content. Now, also keep in mind the way you cook or prepare certain foods, may actually help or hinder the amount of vitamins. Typically, heat does denature most nutrients in foods. However, sometimes, like for instance carrots are actually made more absorbable or more usable when we actually prepare them or cut them. They kind of go through reaction like our personal fight or flight. They actually release those extra vitamins as more of a defense mechanism. Tomatoes actually provide a little bit more nutrients in their cooked form as well. And those are just a couple of examples where it's better; but typically, overall, you want to try to cook your foods as least time as possible. The more they sit in water, some nutrients will leach out as well and the more or longer they're expose to heat. So, keep the cooking dime, time down low and try to steam vegetables versus boiling them. Again, adding a fruit or vegetable as a dessert or a side is an easy way to add some vitamins to any meal. I'm Charlotte and eat happy.


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