5 Ways to Get More Nutrients from Your Food

No matter how healthy the ingredients you are using are, there is almost always a way to make your favourite recipes more nutritional, so let’s take a look at some of them now.

1. Have an avocado with your greens

If you’re a fan of leafy greens like cabbage and kale, try pairing them with half an avocado. Many of the nutrients contained in leafy greens are fat-soluble, which means if you pair them with the healthy fat in an avocado, your body will be able to access more of the nutrients contained within In fact, you could quadruple your beta-carotene intake with this simple trick, as any vegan nutritionist will tell you. Oh, and avocados aren’t just good with leafy greens – if you pair them with tomatoes, you can double your lycopene absorption too!

2. Roast your carrots whole

Carrots are undoubtedly one of the healthiest and most delicious foods we have access to, but you can make them even healthier, and potentially more delicious by roasting them whole instead of cutting them, By doing this, you can keep more of the carotenoids (and other vitamins too) intact, which means you will get more of the benefits in terms of healthy skin, eyes and increased immunity, You’ll probably ding that they taste much more delicious too.

3. Let your garlic rest

If you are cooking a recipe that contains a lot of garlic, it’s worth peeling snd mincing it well in advance of cooking. Why? Because when you leave garlic to rest, compounds known to improve heart health and lower your cancer risk are able to develop, and that is something I think we can all agree is very good indeed.

4. Cool and reheat your potatoes

Potatoes are delicious, we know this, but they are also a pretty calorific carbohydrate too, which means they are not the healthiest option for our waistline or our diabetes risk, The good news is, if you cook potatoes and allow them to cool down before either eating them cold or reheating them, it will increase the amount of resistant starch found within and this will lower the number of calories while also helping us to burn more fat and making us feel fuller more quickly.

5. Cook in a cast-iron skillet

Cooking soft fruits and vegetables, as well as soups and stews, in a cast iron pan is a great way to increase your iron intake because the iron from the pan will be absorbed by the food that you are eating Cooking apples in an iron pan is particularly good because it can increase the iron content of the fruit by as much as 21 times.

As you can see, it’s really easy to get more nutrients from your food, all it takes is a little planning and a few basic changes to your favourite recipes, so next time you’re thinking of doing some cooking with fresh ingredients, be sure to think about the nutritional content as well as the taste.