Fresh vegetable produce is abundant during this time of the year. Consumption of these traditionally common combinations will solve for nearly 80% of Vitamin C and Vitamin A daily requirement. Vitamin C helps build immunity and Vitamin A is required for healthy eyesight.
Vitamin C food items (Brinjal, Potato, Cauliflower, Cabbage) should be cooked as fast as possible with less heat and water. This Vitamin is heat sensitive. It should ideally be consumed raw or steamed (for least loss of nutrient <10%). Boiling, microwaving results in much higher losses in the range of 30-50%.
Salad is the best way of consuming both these vitamins without damaging it. Tossing carrot, tomato, green leafy veggies, red and green capsicum with a drizzle of oil dressing will retain all the nutritional content.
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