If you think buying, cooking and eating fresh, natural, organic whole foods would be adequate to get the most nutrition, you would only be partially correct. Using the highest quality raw ingredients is step one. The second part of the equation is learning a few strategies that enable you to prepare those foods in a way that unlocks every bit of their nutritional value. Here are some simple things you can do:
1. Eat some of your food raw daily. Cooking destroys enzymes in the food that assist in digestion and absorption of nutrients. Raw food enthusiasts avoid cooking food above 114 degrees, the point at which they believe enzymes are destroyed. Studies have also shown that eating a raw food diet lowers total cholesterol and triglycerides, increases energy, improves overall health, and may even help with weight loss. At the very least, shoot for one raw salad consisting of a variety of fresh vegetables, sprouts, some fresh fruit, and raw nuts and seeds daily.
2. While eating vegetables raw preserves enzyme activity, some vegetables are better when cooked. For example the lycopene, a phytochemical, in tomatoes and carrots, is actually made more bioavailable when these vegetables are cooked. Lycopene makes up about 50% of the carotenoids in the body, along with alpha and beta-carotene, lutein and zeaxanthin. You can try stir frying or lightly steaming to fully release their nutrients. Combining them with a small amount of healthy fat, such as extra virgin olive oil also enables your body to absorb those nutrients more fully. You get the most nutritional value from cooked tomato products such as pasta sauce and tomato soup.
3. Cruciferous vegetables that are part of the Brassica family such as cabbage, broccoli, cauliflower, and Brussels Sprouts can actually be eaten either raw or cooked. However, they contain goitrogenic compounds that, when eaten raw depress thyroid function in sensitive people. If you have an underactive thyroid, you do not have to totally avoid those vegetables. Simply cook them. Parboiling them for several minutes will deactivate the compounds and make them safe for you to eat.
4. It is recommended that regardless of your method of cooking you cook your food at lower temperatures. Cooking at very high temperatures, which would include grilling and broiling, not only destroys vital nutrients, but also produces advanced glycation end products (AGES). That acronym says it all because these substances cause inflammation and aging. If you are roasting or baking your food, simply extend the cooking time and lower the temperature.
Take a Step:
Probably the easiest thing to begin with is to include a fresh, healthy, raw salad each day for either lunch or dinner. And don't forget to top it with a healthy fat to unlock all the antioxidant power in it!
I'll share a few more tips next time.
Until next time, I wish you vibrant health!
Showing posts with label vegetables. Show all posts
Showing posts with label vegetables. Show all posts
Thursday, July 8, 2010
Easy Ways to Bump Up Nutrition from Your Meals – Part One
Did you know you can combine certain foods in order to increase the nutritional value of each? The naturally occurring chemical components in certain foods are intensified and made more bioavailable when they are properly combined. Here are some simple ways to get more bang from your nutritional buck:
1. According to research done by the University of Illinois, combining tomatoes and broccoli powerfully boosts the cancer fighting compounds in each. Cooking tomatoes as well as combining them with a healthy fat makes their carotenoids and other important nutrients easier for your body to use. So try a pasta sauce cooked with olive oil and lightly steamed or sauteed broccoli.
2. Salads are one of the very best things you can include in your daily diet. They are loaded with antioxidants, fiber and phytochemicals. However, if you are using fat free dressings, you are preventing yourself from getting all the benefit you could. Simply using an oil and vinegar dressing, or combining your salad with any healthy fat source, you exponentially increase the nutritional content. Use olive, walnut, flax, pumpkin seed, macadamia or avocado oil with your vinegar dressing or sprinkle a handful of nuts (walnuts, pecans, almonds, whichever you like), seeds (sunflower, pumpkin) or avocado slices in and you are good to go.
3. If you want to get the most from iron rich foods like spinach, beets, lentils, eggs, chicken or turkey breast, lean sirloin steak and sardines, be sure to pair them with a vitamin C rich food. The vitamin C increases your body’s ability to absorb the iron. These foods tend to go together well, so it’s pretty easy to do. Consider a squeeze of lemon or lime on your spinach, beets or in your lentil soup; have a baked potato or red and green bell peppers with your steak or poultry; pair scrambled eggs or sardines with salsa. Let your creativity take over and be adventurous.
4. Vegetables are a treasure trove of phytochemicals, which are much more effectively released for use in your body when you include a source of healthy fat. Cook your vegetables gently and drizzle with extra virgin olive oil or flax oil.
Take a Step:
Try incorporating one of these suggestions this week. Each week try adding just one - add nuts or seeds to your fresh salad; top your chicken breast or scrambled eggs with a tablespoon or two of salsa.
Next time I'll share 4 more suggestions for bumping up the nutritional value of your meals!
Until next time, I wish you vibrant health! Ann
1. According to research done by the University of Illinois, combining tomatoes and broccoli powerfully boosts the cancer fighting compounds in each. Cooking tomatoes as well as combining them with a healthy fat makes their carotenoids and other important nutrients easier for your body to use. So try a pasta sauce cooked with olive oil and lightly steamed or sauteed broccoli.
2. Salads are one of the very best things you can include in your daily diet. They are loaded with antioxidants, fiber and phytochemicals. However, if you are using fat free dressings, you are preventing yourself from getting all the benefit you could. Simply using an oil and vinegar dressing, or combining your salad with any healthy fat source, you exponentially increase the nutritional content. Use olive, walnut, flax, pumpkin seed, macadamia or avocado oil with your vinegar dressing or sprinkle a handful of nuts (walnuts, pecans, almonds, whichever you like), seeds (sunflower, pumpkin) or avocado slices in and you are good to go.
3. If you want to get the most from iron rich foods like spinach, beets, lentils, eggs, chicken or turkey breast, lean sirloin steak and sardines, be sure to pair them with a vitamin C rich food. The vitamin C increases your body’s ability to absorb the iron. These foods tend to go together well, so it’s pretty easy to do. Consider a squeeze of lemon or lime on your spinach, beets or in your lentil soup; have a baked potato or red and green bell peppers with your steak or poultry; pair scrambled eggs or sardines with salsa. Let your creativity take over and be adventurous.
4. Vegetables are a treasure trove of phytochemicals, which are much more effectively released for use in your body when you include a source of healthy fat. Cook your vegetables gently and drizzle with extra virgin olive oil or flax oil.
Take a Step:
Try incorporating one of these suggestions this week. Each week try adding just one - add nuts or seeds to your fresh salad; top your chicken breast or scrambled eggs with a tablespoon or two of salsa.
Next time I'll share 4 more suggestions for bumping up the nutritional value of your meals!
Until next time, I wish you vibrant health! Ann
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