How much fruits and vegetables should we consume?
The Expert Committee of the Indian Council of Medical Research, taking into consideration the nutrient requirements, has recommended that every individual should consume at least 300 g of vegetables (Green Leafy Vegetables : 50 g; Other vegetables : 200 g; Roots & Tubers : 50 g) in a day. In addition, fresh fruits (100 g), should be consumed regularly.
How to wash and cook vegetables and foodstuffs?
Vitamins are lost during washing of cut vegetables and cooking of foodstuffs. However, proper methods of cooking can substantially reduce these losses. Nutrient loss is high when the vegetables are washed after cutting or when they are cut into small pieces for cooking. Consumption of properly washed raw and fresh vegetables is always beneficial.
Removal of the Pesticide Residues from the Food Products by
Different Methods
Most of the pesticide residues can be removed by adopting four methods.
These methods should be easily adopted at the house hold level to remove the
pesticide residues. These methods are washing, blanching, peeling and cooking.
Washing
The first step in the removal of pesticide residues from the food products is
washing. About 75-80% of pesticide residues are removed by cold water washing.
Washing with 2% of salt water will remove most of the contact pesticide residues that
normally appear on the surface of the vegetables and fruits.
The pesticide residues that are on the surface of the grapes, apples, guava,
plums, mangoes, peaches, pears etc, vegetables like tomatoes, brinjal, okra require
2-3 washings. The green leafy vegetables must be washed with 2% salt water. The
pesticide residues from green leafy vegetables is removed satisfactorily by normal
processing such as washing, blanching and cooking