If your weekly shopping is a carefully selected list that would make a nutritionist proud, you will definitely be interested to know that with smart preparation and cooking you can literally increase these ingredients and their nutritional value.
For example, pop your mushrooms in the sun and you’ll increase the mushrooms’ production of vitamin D, giving you a bigger punch when you eat them.
To learn more, read on, and then bask in its nutritional glory…
Squeeze fruit with lemon juice
“Fruit loses its nutrient content once it’s cut,” says Lola Biggs, a registered dietitian at Together Health.
This is because it reacts to light and oxygen, reducing the antioxidant vitamins it contains.
This also results in the sugars within the product breaking down and carbon dioxide being released, causing faster spoilage as well as a change in texture and flavor.
‘The best way to store your fruit and retain more nutritional value is to leave it untouched in the fridge until you need it.
“Cut into larger pieces, as less surface area means less oxygen exposure and more vitamin retention, and squeeze some fresh lemon, which contains citric acid that helps protect cut fruit from browning, and store in an airtight container.
Explode your mushrooms in the sun
“Mushrooms are one of the few plant sources of vitamin D,” says Jennifer Irvine, founder of pure package.
‘Like humans, fungi absorb sunlight through their skin, which the body converts into vitamin D.
“The vitamin D found in sunlight-soaked mushrooms is bioavailable, meaning it is easily absorbed by the body after eating.
‘Recently, a randomized study was conducted in which 30 healthy adults were given either 50 micrograms of vitamin D supplement or the same amount of mushrooms that had been exposed to UV/sunlight.
“Interestingly, the research showed that vitamin D levels from mushrooms are as effective as supplemental vitamin D in raising levels of this nutrient in humans.
“This suggests that mushrooms may be an excellent natural option for those who want to optimize their vitamin D levels.”
Combines vitamin C and iron
“For those following a vegan or plant-based diet, it’s important to make sure you’re getting enough iron,” says Dr. Emma Williams, nutritionist at Waitrose.
“However, the type of iron found in plant-based foods is much more difficult for the body to absorb, so consuming around 100 mg of vitamin C will help with iron absorption.
So the next time you eat foods that provide a source of iron (think quinoa, bran, wheat flours, tofu, beans, lentils, chickpeas, dried fruits, nuts, and seeds), make sure you’re also getting your vitamins. rich. food sources c.
“These could include bell peppers, kale, watercress, and broccoli with your meal, or things like citrus fruits, papaya, kiwi, and berries like blackcurrants, strawberries, and raspberries, which you could have for dessert afterwards.”
crush your garlic
“The bioactive compound, allicin, is found in garlic and is what gives the food its anti-inflammatory and cholesterol-lowering benefits,” says Dr. Carrie Ruxton of the Health Information Service and Food Supplements.
‘However, it is easily destroyed by heat when we cook it. Despite this, one study found that the best ways to maximize the benefits of allicin were to crush raw garlic to release the enzyme allicin or roast it whole.
Leave the crushed or minced garlic for ten minutes before adding it to the pan because, according to the American Institute for Cancer Research, resting garlic maximizes allicin, and thus heating only destroys about a third, leaving enough for the health of your heart’.
soak your grains
“Grains have gotten a lot of negative press because of their high levels of carbohydrates and the difficulty in absorbing them effectively in the body,” says Ché Godfrey-Harper, senior nutritionist at balance box.
Grains like brown rice, oatmeal, quinoa, millet, and buckwheat are excellent sources of dietary fiber, B vitamins, and protein.
‘They are linked to a wide range of health benefits, including reduced risk of type 2 diabetes, stroke and heart disease.
“However, these grains contain a compound called phytic acid, which has its own advantages and disadvantages.
Phytic acid binds to other compounds that are then eliminated from the body.
“While this helps the body eliminate unwanted toxins and impurities, phytic acid also binds to important minerals, preventing them from being absorbed. To neutralize phytic acid, soak grains before cooking.
“The soaking process (in water with an acidic medium like lemon juice) releases the enzyme inhibitors so the nutrients are much easier to absorb. This process also makes these grains easier to digest.’
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