Who cares about the image and physical appearance must have a healthy diet and regular. Often I hear conversations of people who make physical activity and the majority believes that only will exercising the body so desired, full of muscles.
Actually the food is equal or greater importance that the practice of exercises to achieve and maintain a good physical appearance. Most people know the importance of having a balanced diet with protein, carbohydrates, fats, fiber, etc ... but many do not know how to get better utilization of the absorption of nutrients from food. In the post on supplements, was commented on the amount of Vitamin C present in an orange, few people know that after preparing an orange juice consumption should be immediate, because time already occurs with little loss of nutritional value total.
This occurs because the vitamin C and the B complex vitamins (B1, B2, B12, niacin, folic acid, biotin and pantothenic acid) are water soluble vitamins, which are soluble in water, and oxidized in the presence of oxygen air.
They are also soluble in blood plasma and is not stored in the body in large quantities and thus are eliminated in the urine.
So it is not advisable to cut or chop the food source of water soluble vitamins are not eaten immediately after preparation. These vitamins are also very sensitive to cooking and get lost easily in water where the greens and vegetables are cooked. So long cooking should also be avoided.
Why are not stored in your body is eliminated in the urine over, then you should eat food sources of vitamins C and B complex, daily to meet the daily recommendations for a balanced diet and maintaining normal biological functions of the body.
The excessive intake of vitamins is eliminated through the urine, so the need for supplementation should be examined by a doctor or nutritionist.

How to avoid the loss of water soluble vitamins?

• Cooking food sources of vitamin C and B complex with little water and less time;
• When making a juice orange, lemon, cherry, cashew etc, then eat to their preparation;

• grating, cut or chop the food at the time it is consumed them.