When the processor whirls away and preparing your yummy smoothie, are you concerned, does blending destroys nutrients of fruit and vegetables?
Interestingly, the issue of blending does any harm to nutrients was not much studied. I read articles saying blending kills 90% of food nutrients. Some reports say mixture breaks down foods and allows the body to digest more nutrients than the whole foods.
Now let's look at the ideas and see if they are a real concern about making and drinking smoothies or not.
The Process of Blending
Blending works by breaking down the fruits and vegetables and extracting the nutrients during the process of blending.
Blending improves the consistency and texture of foods by making them more fluid and easy to drink. However, it doesn't make them lose nutrients.
In our digestive system, fiber is essential and a key to control our blood sugar.
The fibers found within the fruits and vegetables are not lost during the blending process. Somewhat they are broken down to a similar state to pre-digested food, and our body can consume the nutrients even faster.
One question that I see debated a lot is whether food processing in a blender is actually harmful. The theory is that blending breaks down whole fruits and vegetables, losing along with it the calories and nutrients.
This concept tends to be rational on the surface. If you take whole foods and liquefy them, something seems to have to shift with the nutrients.
Knowing The Basics of Chewing Foods
The blending cuts the food down into small bites; that is what we humans do when we chew. This breaking down of the food process changes the availability of nutrients that our bodies can absorb. It happens when you cook, mix, juice, blend, chew, and digest.
Through chewing them, you break them down as you eat whole food. The more you bite, the more you break up. Chewing allows us to digest the food without being harsh and also helps break down the fibers that contain the nutrients.
The more fibers you crack, the more nutrients the body can consume.
The meal reaches the intestine and digestive tract forward to chewing, where it will break down further, delivering even more nutrients.
Biting and swallowing are not the most efficient way to break down food. There are foods which our bodies can't break down a lot. Take, for example, flax seeds. The digestive system of our body cannot crack flax seeds ' hard shells. Some seeds that make it into our whole digestive tract must pass out entirely.
For things like that, to get nutrients, we have to break it down first. Chewing flax seeds or purchasing ground flax seeds well enough to let us get the most calories from them.
How Heat and Nutrient loss Is Related
How could there be no change? You're correct. Once the food is blended, something about the nutrients varies. More precisely, due to the heat generated by the blades of the blender, the nutrient loss from blending is also assumed to occur.
Even though it is possible that during the heat cycle, nutrients lose, how hot will your blender be if it just runs for 30-60 seconds at a time?
During any heat cycle such as boiling, microwave, and baking, nutrient loss occurs. While, when preparing hot food, the temperature of the blades of your blender will never exceed the same as your oven.
So, the heat generated when blending your smoothie will result in some nutrient depletion, but it won't make a big difference, I guess!
In fact, you are likely to add chilled water, ice or frozen products to your smoothies. So how hot might it get?
Nutrient Degradation of Fruits and Vegetables Due to Oxidation
Many experts claim that blending fruit and vegetables kills 90% of the nutrients in them. They explained that the lack of nutrients is due to the cycle of oxidation that happens during blending.
As the air enters into the blender while mixing, the nutrients in the fruit and vegetables are lost. And therefore, the blended smoothie or fruit juice will contain just 10% of the nutrients that you blend into the processor.
Oxidation also takes place once the skin is stripped from the fruit or vegetable. It allows air to penetrate, and the nutrients break down. It can happen when a slice of fruit begins to turn brown while left open and uneaten.
During the blending process, the air enters into the mixer, which undoubtedly results in some lack of nutrients. Even the second thing they are separated from the plant, some nutrients are missing.
When exposed to oxygen, nutritional degradation is unavoidable. It does not mean that the fruit and vegetables available in supermarkets or our kitchen are bad.
How to Retain Nutrient While Blending
So when we make our tasty smoothies, how can we prevent oxidation? Here are a few tips and tricks that will help you get the most nutrients from your smoothies.
- Limit the time spent in blending to evade nutrient loss due to the heating up blender. It should only take 30-60 seconds to make a smoothie. If you're going to spend more time grinding to get the desired results, invest in a smoothie-specific blender.
- For a shorter period helps to reduce the nutrients lost as it eliminates.
- You gulp the smoothie down to reduce the oxidation of the fruits and vegetables in your smoothie.
- You can't drink immediately, store in the fridge until you can drink them.
- To maintain the nutrients, it is necessary to restrict the storage time. Lengthier storage periods can result in oxidation of nutrients.
- Stop soaking of fruit sliced or peeled in water.
Vitamin B and C are light-soluble and leach from the fruit when exposed to water. It decreases the fruit's total nutritional value.
Keep Enjoying Freshly Blended Smoothie
While we loss nutrition from food during cooking, there's nothing to think about. So, a smoothie is undoubtedly a better option than a can of soft drink.
There is not any reliable data to answer does blending destroys nutrients or not. Many of us fail every day to get the recommended daily serving of fruit and vegetables. A healthy smoothie is a great way to add more calories to our diets. When drinking smoothies benefits you, I will suggest you drink up!