10 Simple Ways To Boost The Nutrition Content Of Your Everyday Food

It’s not just what you eat, but the way you eat it! With a little knowledge, you can improve the nutrition content of the food you eat every day by making some small changes. Here are 10 simple changes you can keep in mind when cooking your next meal:

1. Tomatoes – When you cook tomatoes, they contain more of the powerful antioxidant lycopene which prevents cells from damage and supports heart health

2. Carrots – Cooking carrots also means more health benefits, and in this case cooking helps beta-carotene (a precursor for Vitamin A) to be better absorbed by our bodies.

3. Garlic – Instead of adding crushed garlic to your onions at the start of your dish, try adding it later in the cooking process. Garlic contains an amazing compound called allicin which has anti-inflammatory, antibacterial, antiviral and antifungal properties.  Also, the chemical reaction that produces this compound needs a little time, so crush your garlic and allow it to sit for about 10 minutes or so before adding it to food.

4. Mushrooms – Give your mushrooms a bit of sun. A compound called ergosterol found in mushrooms is converted into vitamin D when exposed to UV Light. Start with 15 minutes with the gills facing upwards.

5. Broccoli – If you chop your broccoli into small pieces around 40-90 minutes before you cook it, an enzyme called myrosinase converts compounds called glucosinolates into sulphurophane which is the compound that protects our cells from damage, supports hormone detoxification and has also been shown to have cancer protective properties.  

6. Almonds (and nuts generally)– follow the traditional Spanish way of preparing almonds and allow them to soak overnight. This makes them easier to digest and reduces phytic acid which may reduce the absorption of some of the key minerals they contain. One to follow if you like a daily handful of almonds.

7. Potatoes – Allowing potatoes to cool overnight after cooking increases resistant starch which has been shown to support healthy gut bacteria. It may also reduce blood glucose spikes as resistant starch is resistant to digestion (and absorption)

8. Lemons – don’t waste the peel. Not only does it contain fibre, vitamin C and small amounts of calcium and magnesium, but it also contains a compound called d-limonene which has many health benefits including anti-bacterial properties (in particular for oral health), antioxidant benefits and immune supporting properties. Simply grate onto your food.

9. Save the peel generally. So many fruit and vegetables have the most concentrated forms of fibre and health-protective antioxidants in their peel. For example, apples, carrots, potatoes, cucumbers, aubergine

10. Add black pepper to dishes containing turmeric as this will help with the absorption of the active ingredient curcumin which has been shown to have potent anti-inflammatory effects which is great not just for joints, but also brain and hormone balance.