How fast do vegetables lose nutrients

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No matter how many times I read it, I am always surprised at how quickly fresh produce loses its nutrient value after harvest. University of California studies show that vegetables can lose 15 to 55 percent of vitamin C, for instance, within a week.

Some spinach can lose 90 percent within the first 24 hours after harvest. Luckily, we happen to be in the middle of the Midwest growing season and a time of copious farmers markets.

This process, called respiration, breaks down stored organic materials, such as carbohydrates, proteins and fats, and leads to loss of food value, flavor and nutrients. Produce will lose heat from this respiration as well as moisture, which is one way nutrients are lost. Warm, dry air can speed this process considerably, so keeping produce cool and moist is beneficial in most cases.

Asparagus, broccoli, mushrooms, peas and sweet corn have a very high respiration rate and will lose nutrition and flavor more quickly than apples, garlic or onions, all of which have low respiration rates. The longer produce has to breathe before it is consumed, the less likely it is to retain nutrients. The Harvard Medical School Center for Health and the Global Environment notes that food transported long distances is not likely to be as nutritious as food grown and consumed locally.

Enzymes in plants cause loss of nutrients and color, as well as flavor changes. If not inactivated by blanching — cooking a short time in boiling water, then plunging into ice water — enzymes will continue to change the composition of produce. If you cut an apple and expose it to air, you will notice that it turns brown, or oxidizes.

This color change is the result of enzymatic activity. The browning is a sign that nutrient value is also dropping and is a prelude to decay.