When you’re trying to eat better, increasing the amount of whole foods you eat is the best place to start. But there are some tricks to help you get the most out of your ingredients.
Cooking some foods can actually decrease the amount of vitamins and minerals available for absorption, while some foods benefit from this. Some foods are infamous powerhouses, while others are dark horses of nutritional bang-for-your-buck.
Check out this infographic for some tips on getting more vitamins and minerals from your ingredients next time you’re in the kitchen!
- Eat blue-red foods (like in berries) raw to preserve Anthocyanins.
- Water soluble vitamins can be lost in cooking water. Steam instead!
- Cook tomatoes and top with olive oil to better absorb lycopene
- Add olive oil to your dark leafy green salad to absorb vitamin E and K better. Or use Nuts or Avocado!
- Add Lemon juice to your dark leafy greens to absorb Iron. Better yet, any Vitamin C with plant matter will absorb Iron better!
- Let garlic sit ten minutes after chopping to release Allicin (A disease fighting chemical).
- Eat Blueberries and Strawberries together for the highest boost of antioxidants
- Add bell pepper to Quinoa to absorb more iron from the grains.
- cooking carrots and sweet potatoes boosts carotenoids
- Use black pepper with turmeric for greater anti-inflammatory effects
- On a plant based diet? Pair different grains and legumes together to form a complete protein. Example: Rice and beans; Quinoa and Corn, Whole-wheat bread and Peanut butter, etc
- Soaking raw grains and beans helps reduces phytic acid, which can inhibit the absorption of other vitamins and minerals.
Now that we know, let’s get cooking!