From the moment it’s harvested or picked, raw food contains the highest content of nutrients. The nutrients decline as the food gets exposed to light and air during handling and transport. Additional nutrient loss occurs when the food undergoes processing (peeling, slicing, chopping) and declines further once exposed to heat for either cooking, preservation, or storage. Maximum nutrient retention occurs when raw food is dried immediately after harvest.
The amount of nutrient loss also depends on the drying technology used for drying food – solar, controlled air dehydration, or freeze-drying.
Humans must obtain vitamin C from their diet or supplements because we are among the few species that cannot produce it internally. Vitamin C plays a crucial role in over 300 metabolic functions and helps eliminate toxins from the body. It is essential for maintaining a healthy immune system. If you plan to go through-hiking and rely on processed or dried foods, you will likely need to supplement your vitamin C intake. Here are some ways to ensure you get enough:
Beta-carotene (precursor to Vitamin A) is the red-orange pigment found in many plants and is a member of the carotenoid family of plant nutrients. Carotenoids are believed to interact with other nutrients – such as phytochemicals – to prevent disease and promote health. In particular, beta-carotene is a provitamin A carotenoid: it converts into vitamin A by the liver. Vitamin A plays a role in a variety of functions throughout the body, including preventing night blindness and other eye problems; immune function to protect against colds, flu, and infections of the kidney, bladder, and lungs; embryonic development and reproduction; the formation of bones and teeth; help prevent acne, reduce wrinkles, and lighten skin if applied topically; metabolize protein.
Vitamin C, or ascorbic acid, is a water-soluble vitamin needed by the body for at least 300 metabolic functions, including tissue repair and growth, healthy gums, adrenal gland function, and immune system function. Vitamin C acts as an antioxidant in the body, protecting cells from the damaging effects of free radicals. Free radicals contain an unshared electron and appear to promote heart disease and cancer. We are exposed to free radicals in the environment from air pollution, cigarette smoke, and UV radiation from the sun. Also, vitamin C is needed to make collagen, a protein required to help wounds heal. It also improves the absorption of iron from plant-based foods.
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I'm glad that you talked extensively about the different vitamins and minerals aside from what happens during food dehydration. It'll definitely help many households that are into drying foods.
I like drying foods but is also concerned about the amount of nutrients retained. I'm glad I've been doing it indoors because it has less loss compared to outdoor drying.
Again, thanks for sharing this.
References for nutritional information would be greatly appreciated!
Thanks for this post, I think is really interesting.
You are great. I am very thankful to you because you have shared your experience and valuable information with us. Thanks for all.
Don't forget edible evergreens like spruce, fir, and pine are a great winter vitamin c source.
Thanks for this article, glad to see your emphasis is on whole foods.
I like the intense flavor of dried vegetables and meat in winter soups. I collect wild chenopodium seeds and grow microgreens and sprouts all winter. A spoon of chopped microgreens sprinkled on top of winter soup is a nutrient booster.