Vitamin preservation: everything you need to know

The preservation of vitamins that contain food can be affected by different elements. Each group of vitamins is sensitive to one or more factors, whether water soluble or fat soluble.

Sources of vitamins

The main sources of vitamins are fruits and vegetables. The color of these is determined by the prevalence of a specific vitamin:

  • Red: Because of their vitamin C and beta-carotene content, they are foods that act as antioxidants. In this group are: strawberries, raspberries, cherries, blueberries, red peppers or tomatoes.
  • Orange and yellow: They are a source of vitamins A and C, which help strengthen the immune system and lower blood pressure. This group includes foods such as oranges, limes, lemons, carrots, papayas or even yellow peppers.
  • Green: They are foods rich in folic acid (B9) and vitamin K. They help strengthen the immune system and keep the skin and hair healthy. In the green color are all green leafy vegetables and fruits such as kiwi, grapes or avocados.
  • Purple blue: They have a high content of polyphenols. Purple vegetables and fruits help delay aging and protect the functioning of memory and urinary tract.

How to get the preservation of vitamins

The conservation of vitamins is important since its antioxidant properties and hormonal function must be protected. Some of them even become coenzymes and help enzymes to perform their catalytic function.

Raw foods are rich in vitamins; That is when we benefit from the highest dose of this nutrient. When cooking many of the vitamins are lost.

Although some vitamins resist more than others, There are some tricks that make it easier to preserve vitamins:

1. Steam cooker

During this process, the vegetables are cooked at a temperature of 100 ° C, so Vitamin preservation is better. Especially if we compare it with the heat that reaches the oil or the oven.

Discover: What are the benefits of steaming?

2. Prepare vegetables with little water

Water drags water-soluble vitamins, such as vitamins B and C. Therefore, it is advisable to use the minimum amount of water to conserve as many minerals and vitamins as possible.

3. Keep food in closed containers

It is important that the containers you use for food preservation close very well. Contact with oxygen in the air deteriorates vitamins, especially biotin and vitamins C, D and E.

4. Use opaque glass containers for the preservation of vitamins

The use of opaque glass containers is recommended because some vitamins are sensitive to light. It is always better to opt for glass containers, instead of plastic containers. This recommendation is especially important when it comes to oils.

Read also: 7 infallible tricks to preserve fruits and vegetables for longer

5. Cut food into large pieces

Cutting into large pieces helps the surface of fruits and vegetables to be less exposed on contact with the air. In this way, you avoid the oxidation of the food.

Recommendations to avoid the loss of vitamins

To improve the preservation of food vitamins, here are some Recommendations that will be useful for you.

Keep vegetables and fruits in a cool place and protected from light. Further, clean and chop the vegetables at the time of serving. As for cooking techniques, better to use papillote, steam or baked. They are the ones that best preserve and / or concentrate the vitamins of food.

On the other hand, to avoid oxidation of foods such as apples, once broken, you can spray them with a little lemon juice. Eat raw fruits and vegetables It is very advisable and should be done with skin, whenever possible.

It is under the skin where we find the highest concentration of vitamins. In addition, on the skin are phytokines, which are cellular protectors. If you make a juice or a fruit smoothie that you are not going to drink immediately, store it in a closed container to prevent it from rusting.

When you cook vegetables, keep the broth, as part of the vitamins remain in it. Take advantage of the cooking water to make a soup or a stew, or cook pasta, rice or legumes.


Raw foods are rich in vitamins; however, the vitamin content may be lost or altered. The three most important factors that we must consider for the preservation of vitamins are temperature, light and oxidation.