If your weekly shopping is a carefully selected list that nutritionists are proud of, you’re definitely curious to know that clever preparation and cooking can literally enhance these ingredients and their nutritional value.
For example, popping mushrooms in the sun increases the production of vitamin D by fungi, so eating mushrooms can be a big blow.
Read on for more details and then enjoy the glory of nutrition …
Squeeze the fruit with lemon juice
“Fruits lose their nutrient content when cut,” says Lola Biggs, a registered dietitian at Together Health.
“This is to reduce the antioxidant vitamins inside in response to light and oxygen.
‘This breaks down the sugar in the produce and releases carbon dioxide. This accelerates spoilage and changes the texture and taste.
“The best way to store fruits and retain more nutritional value is to leave them in the refrigerator until needed.
“Lower surface area means less exposure to oxygen and more vitamin retention, squeezing fresh lemons, which contain citric acid to help protect the cut fruit from oxidation. Please keep it in an airtight container. “
Pop mushrooms in the sunshine
“Mushrooms are one of the few plant sources of vitamin D,” says Jennifer Irvine, founder of Pure Package.
“Like humans, mushrooms absorb sunlight through their skin, which is converted by the body to vitamin D.
“Vitamin D in sun-soaked mushrooms is biologically available and is easily absorbed by the body after eating.
‘Recently, a randomized study was conducted, during which 30 healthy adults were given 50 micrograms of vitamin D supplements or the same amount of mushrooms exposed to UV / sunlight.
Interestingly, this study 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 selection for those who want to optimize vitamin D levels.”
Vitamin C and iron pair
“For anyone on a plant-based or vegan diet, it’s important to have enough iron,” says Waitrose nutritionist Dr. Emma Williams.
“But the types of iron in plant-based foods are much harder for the body to absorb, so taking about 100 mg of vitamin C helps absorb iron.
“Therefore, the next time you eat foods that are the source of iron (quinoa, bran, flour, tofu, beans, lentils, chickpeas, dried fruits, nuts, seeds, etc.), make sure they are rich in vitamins. Please C food source.
“These can be eaten with pepper, kale, cresson, broccoli, or later desserts such as citrus fruits, papaya, kiwi, blackcurrant, strawberries, raspberries and other berries. “
Crush the garlic
“Allicin, a bioactive compound, is found in garlic and provides anti-inflammatory and cholesterol-lowering effects on foods,” says Dr. Carrie Laxton, a health food supplement information service.
“But when we cook it, it is easily destroyed by heat. Nevertheless, the best way to maximize the benefits of allicin is to grind raw garlic and release the allicin enzyme. Studies have shown that it is done or roasted whole.
According to the American Cancer Research Association, sitting garlic maximizes allicin, and heating destroys only about one-third of it, and your heart’s health. “
Soak the grain
Ché Godfrey-Harper, Senior Dietitian at Balance Box, said:
Grains such as brown rice, oat, quinoa, millet, and buckwheat are excellent sources of dietary fiber, B vitamins, and protein.
“These are associated with a variety of health benefits, including type 2 diabetes, stroke, and a reduced risk of heart disease.
‘But these grains contain a compound called phytic acid, which has its own strengths and weaknesses.
‘Phytic acid binds to other compounds, which are washed away from the body.
This helps the body get rid of toxins and unwanted impurities, but phytic acid also binds to important minerals and prevents them from being absorbed. To neutralize phytic acid, soak the grains before cooking.
‘The process of soaking (in water containing an acidic medium such as lemon juice) releases enzyme inhibitors, making them much easier to absorb nutrients. This process also makes these grains easier to digest.
Do you have a story to share?
Please contact MetroLifestyleTeam@Metro.co.uk by email.
Details: Why are sports women constantly under the influence of diet and weight loss culture?
Details: Studies suggest that raising mood may be as easy as changing your diet.
Details: How potato milk actually overlaps with other plant-based dairy alternatives
