If you wish to benefit from the vitamin B and C in your fresh vegetables, wash them, don't soak them.
Don't store your salads. Storing them in the refrigerator takes away the vitamins and minerals that are in them. It's best to make your salads when you are ready to eat them.
Leave your frozen vegetables in the freezer until you are ready to cook them. Do not defrost.
It's better to buy frozen vegetables and fruits than to keep them stored for days in your refrigerator. Leaving them stored, takes away the vitamins. When they are frozen, they keep their nutritional value.
Brown rice has more nutrition than white rice. There is more vitamins in converted and parboiled rice than in polished rice.
Frozen vegetables are better for you than canned, and the ones in the baggies to boil are even better.
Cooking in copper pots can destroy vitamin C, folic acid, and vitamin E.
To retrain more nutrition from cooking, it's best to cook them in stainless steel, glass, and enamel.
Cooking your food at the shortest possible time is better than leaving them to cook for long periods. Long cooking destroys the nutrients in your food.
Breads that are kept out in the light, will lose some of their nutrients.
Milk kept in glass containers lose riboflavin, vitamin A and D, unless kept out of the light.
The darker your baked goods, the less thiamin they have.
To get the most vitamins out of your potatoes, cook them in their skins.
After cooking vegetables in water, use the water for soups. Use the juice from meat for gravy. Use the syrups from canned fruits to make desserts.
Make sure to store your fruits and vegetables in the refrigerator immediately upon bringing them home.
REFERENCE:
Mindell, Earl. Vitamin Bible, 1979, A Warner Communications Company, NY, NY.
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