Preparation is Key

Some vegetables are known for their sources of vitamins and antioxidants. We learned from a pool of nutritionists in South America that the way we prepare vegetables may impact their nutritional values. Here are few examples:

Carrot:
Rich in vitamins A, C and betacarotene. Also a source of sodium, potassium and carbohydrates.
Cooking it in water can cause the loss of 10 to 50% of vitamin C. Minimize it by cooking carrots in large chunks, little water and low heat or steam.
Roasting it in the oven may reduce its levels of minerals.
Warming up in the microwave may reduce the levels of vitamins.
Freezing it doesn't result in significant loss of nutrients.

Eggplant:
Rich in proteins, calcium and vitamins B1, B2 and C.
Cooking it in water and high heat can cause the loss of up to 50% of vitamin C, and 25% of vitamin B.
Roasting it in the oven may slightly reduce its levels of minerals.
Warming up in the microwave may slightly reduce the levels of vitamins.
Freezing it doesn't result in significant loss of nutrients.

Tomato:
Rich in lycopene, potassium, sodium, calcium, magnesium, iron, fibers, vitamin C and betacarotene.
Cooking it in water can cause the loss of vitamin C. Adding some oil increases the absorption of lycopene.
Roasting it in the oven with oil increases the lycopene absorption.
Warming up in the microwave reduces levels of lycopene.
Freezing it doesn't result in significant loss of nutrients.

Broccoli:
Rich in vitamins A, B, C and antioxidants. Also a source of calcium, iron, zinc, folic acid and potassium.
Cooking it in water can cause the loss of several vitamins. Minimize it by steaming instead.
Roasting it may reduce its levels of minerals, however increases the absorption of vitamin A.
Warming up in the microwave is a good way to keep its nutrients.
Freezing it doesn't result in significant loss of nutrients.

source: veja.com.br

Organic Ingredients, Not Always Necessary

We all know that pesticides are not good for our bodies. The exposure to toxic chemicals can have an even more adverse effect in children. The metabolism of a fetus, infant and child is less able to metabolize and inactivate toxic chemicals, being more vulnerable to the harmful effects of pesticides.

Consuming organic food minimizes the problem, but it is generally expensive, and not accessible to everybody. The Environmental Working Group developed a list of vegetables and fruits that contain the highest amount of pesticides, and the ones that are generally clear. So, be wise and don't spend the extra cash when not necessary. Here is a summary of the list:

Highest pesticide load, starting with the worst: peach, apple, bell pepper, celery, nectarine, strawberry, cherry, kale, lettuce, grapes, carrot, pear, collard greens, spinach and potatoes

Lowest pesticide load, starting with the cleanest: onion, avocado, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon and broccoli.

For a complete list, check the Baby Food Recipes section, or consult the Environmental Working Group.