Eating at least 7 to 10 portions of fruits and vegetables is now more important than ever. A strange phenomenon has been happening to our produce. Our fruits and vegetables are losing their nutrients. Scientists have first noticed this decline more than 10 years ago, while comparing the mineral concentrations of 20 crops between 1930 and 1980. But there are ways to get the most out of your fruits and vegetables. Here are some tips to get more nutrients out of your produce.
Tips to get more nutrients from your fruits and veggies
Leave skin on: Most of fruits and vegetable holds most pf their nutrients in their skin or in the thin part of the flesh next to it. Not all fruits and vegetables have an edible skin, but when they do, it’s best to avoid peeling them.
To cook or not to cook: Raw vegetables clearly have more vitamins than cooked ones. Eating your vegetables raw also provides your body with beneficial enzymes that are otherwise destroyed during cooking. However, many antioxidants actually benefits from cooking. The body more easily absorbs Lycopene, as example, when tomatoes are cooked. Eating Raw as well as cooked vegetables is a good way to benefit from both. To retain the maximum nutrients, always prefer raw or lightly steamed veggies over boiled, sautéed or roasted ones.
Add some fat: Yes, fat help your body absorbs the vitamins and minerals. So eating your fruits and veggies with a fat source such as some olive oil, nuts, avocadoes or flaxseeds can help you absorbs all the nutrients required to detox naturally.
Spice it up: Adding herbs and spices is a great way to boost the antioxidant and anti-inflammatory power of your fruits and veggies. Try adding curry powder, fresh basil, rosemary, sage, crushed peppers, cinnamon, ginger, citrus zest or clove for a flavorful antioxidant punch! Herbs and spices is also a good way to never get bored f fresh fruits and vegetables.
Don’t thaw before cooking: frozen fruits and vegetables can be very convenient. While they might be not as nutrient dense than produce picked at their peak ripeness, they are often comparable to fresh produce that have been picked under-ripe or wilted on the fridge shelf. To retain the maximum nutrients from frozen vegetables, don’t thaw them before throwing them in the pan, as vegetables cooked from frozen retain more vitamin C than those cooked from thawed.
Cut as you need: fruits and vegetables start to lose their nutrients as soon as they are cut or peeled, so it’s best to peel and cut produces just before using them. This is why it’s always best to choose whole produces than pre-cut ones. However, don’t let them rot in your refrigerator drawer. It’s much better to eat pre-cut fruits and veggies than no veggies at all!
Eating at least 7 to 10 portions of fruits and vegetables is now more important than ever. A strange phenomenon has been happening to our produce. Our fruits and vegetables are losing their nutrients. Scientists have first noticed this decline more than 10 years ago, while comparing the mineral concentrations of 20 crops between 1930 and 1980. But there are ways to get the most out of your fruits and vegetables. Here are some tips to get more nutrients out of your produce.
Tips to get more nutrients from your fruits and veggies
Leave skin on: Most of fruits and vegetable holds most pf their nutrients in their skin or in the thin part of the flesh next to it. Not all fruits and vegetables have an edible skin, but when they do, it’s best to avoid peeling them.
To cook or not to cook: Raw vegetables clearly have more vitamins than cooked ones. Eating your vegetables raw also provides your body with beneficial enzymes that are otherwise destroyed during cooking. However, many antioxidants actually benefits from cooking. The body more easily absorbs Lycopene, as example, when tomatoes are cooked. Eating Raw as well as cooked vegetables is a good way to benefit from both. To retain the maximum nutrients, always prefer raw or lightly steamed veggies over boiled, sautéed or roasted ones.
Add some fat: Yes, fat help your body absorbs the vitamins and minerals. So eating your fruits and veggies with a fat source such as some olive oil, nuts, avocadoes or flaxseeds can help you absorbs all the nutrients required to detox naturally.
Spice it up: Adding herbs and spices is a great way to boost the antioxidant and anti-inflammatory power of your fruits and veggies. Try adding curry powder, fresh basil, rosemary, sage, crushed peppers, cinnamon, ginger, citrus zest or clove for a flavorful antioxidant punch! Herbs and spices is also a good way to never get bored f fresh fruits and vegetables.
Don’t thaw before cooking: frozen fruits and vegetables can be very convenient. While they might be not as nutrient dense than produce picked at their peak ripeness, they are often comparable to fresh produce that have been picked under-ripe or wilted on the fridge shelf. To retain the maximum nutrients from frozen vegetables, don’t thaw them before throwing them in the pan, as vegetables cooked from frozen retain more vitamin C than those cooked from thawed.
Cut as you need: fruits and vegetables start to lose their nutrients as soon as they are cut or peeled, so it’s best to peel and cut produces just before using them. This is why it’s always best to choose whole produces than pre-cut ones. However, don’t let them rot in your refrigerator drawer. It’s much better to eat pre-cut fruits and veggies than no veggies at all!