Did you know you can get more important nutrients out of the food you eat just by changing a few simple habits? Here are some interesting tips and tricks to get the most out of your food.
SOFT BOILED EGGS
Eggs are chock-full of protein and there are so many great ways to prepare them! However, soft boiled eggs are the best way to maximize their nutritional value. You want to boil the egg to the point that the yolk is still a little runny, preserving the nutrients from the egg yolk and the protein from the egg whites. So next time you are craving eggs, try soft boiling them!
BANANAS
Bananas have three major stages: underripe, overripe and brown. Underripe bananas are better for people with diabetes because they have less sugar. As a banana ripens, the starch begins to turn to sugar. If you have trouble digesting your food, then an overripe banana is the way to go. The riper a banana is the more “resistant starch” or good bacteria it has, which is ideal for digestion. Lastly, fully brown bananas are full of sugar and very sweet, which makes them perfect for making delicious desserts.
COOKED CARROTS
All carrots are not made equal. It’s been proven that cooked carrots actually have more nutrients than raw carrots. Carrots have a compound called beta-carotene that is converted into vitamin A in your body. Research shows that cooking carrots actually increases the amount of beta-carotene your body can absorb. As a bonus, carrots are great for your vision and maintaining a healthy immune system!
OVERNIGHT OATS
It is well known that oatmeal is extremely nutritious, but what is not as well established is that their cooked counterpart offers even more nutrients! Even better, when you soak oatmeal overnight, it’s essentially the same process as cooking them, but you aren’t damaging them with heat. The soaked oats are also easier for your body to digest and allow you to absorb more nutrients.
RED TOMATOES
The red pigment found in red tomatoes is called Lycopene and has been scientifically proven to lower the risk of heart disease and cancer. It is also a plant nutrient with valuable antioxidant properties. Red tomatoes are also a great source of vitamin C, potassium, vitamin K and folate. So, the next time you are in the vegetable aisle make sure to grab some extra red tomatoes.
COLD POTATOES
While it may be tempting to eat a hot potato, a recent study found that cooling potatoes overnight triples its resistant starch component. Increasing the amount of resistant starch you consume can be beneficial for the bacteria in your gut. Even more importantly the new structure starches take on during the cooling process helps with digestion and improve overall health.
FOOD PAIRING
Combining the types of foods you eat together can have a huge impact on the benefit you get from them. By combining the right types you can increase the absorption of nutrients and the effectiveness of antioxidants. Plant-based iron is best absorbed when you combine it with vitamin C. The vitamin C helps the body break down the iron. Try adding a splash of lemon to a salad! Another healthy and delicious combination is beans or chickpeas with rice. Beans and chickpeas are full of protein and fiber, while the beans make it easier for your body to regulate carbs. Together they make a well-balanced meal that encourages nutrient absorption.
