You may have a healthy diet, but are you sure that your nutrient intake stacks up? It is important to keep in mind that some foods are best eaten raw, while others are best available when cooked. In this article, we will discuss the different strategies that will help you ensure that you are getting the most nutrients from your food.
By eating locally grown fruits and vegetables, you will be able to maximize the vitamins and minerals that you get from them. Aside from being sure that they are fresh, they are more delicious too.
- Slice, soak, crush, and blend.
These basic food preparation techniques do not only bring out the flavour in your ingredients, but can also make the nutrients in your food more readily available. By slicing or cutting veggies and fruits, you will be able to break down the plant cell walls and free up the nutrients in them.
Meanwhile, crushing or finely chopping garlic and onion will release the enzyme alliinase that contributes in the formation of allicin, which in turn can help produce other compounds that fight off diseases. Finally, soaking beans and grains can minimize the levels of phytic acid, which may prevent your body from absorbing calcium, iron, magnesium, and zinc.
- The best way of consuming sources of nutrients which are water-soluble and heat-sensitive is by eating them raw instead of cooking them.
Vitamins B1, B5, and C, as well as folate are some examples of nutrients that are sensitive to heat. With this, it is recommended that you eat sources of these vitamins raw.
Good sources of Vitamin B1 include sunflower seeds, Brussels sprouts, and beet greens. You can obtain Vitamin B5 from broccoli, avocado, and kale, while turnip greens and spinach are rich in folate. Aside from citrus fruits, bell peppers and broccoli also contain Vitamin C.
However, if you can’t bring yourself to eat these foods raw, you can cook them at a low heat through steaming, blanching, roasting, or sautéeing. We would not recommend boiling them because the water-soluble Vitamin C and B-vitamins will be lost when you do this.
The tips mentioned in this article are just some of the most effective ways by which you can get the most out of the food that you eat. Remember that your health is something that you should treasure, so always eat right and live a long happy life.