Ever think you might not be getting the most out of your food? Well, you're in luck because today you'll discover 13 ingredients that you may not be getting their full potential just yet.
This is not changing your diet; just tweaking how you prepare some of your favorite ingredients. From lentils that might be slipping through your system unnoticed, to garlic that could pack a bigger health punch with a simple smash. Ready to give your meals a little extra oomph?
Potatoes
After dealing with diabetes myself, I realized I was eating potatoes wrongly. Potatoes are carbs that are healthier than other carbs such as refined pasta or rice, but eating them the right way makes them an even better option for you. Cooling your carbs changes their structure, making them resistant starches, which will make them harder to digest and healthier for your gut. The blood sugar spikes can be lower when eating leftover potatoes (1 day old), than freshly cooked potatoes.
Lentils
Lentils are an iron-rich ingredient that can help us increase iron levels if consumed properly. When eating lentils, it is very important that we add a Vitamin C source to ensure the absorption of iron. Adding a drizzle of lemon juice or having some strawberries or a kiwi after the meal can increase iron absorption from the lentils and other iron-rich foods.
Garlic
Are you familiar with the word Allicin? This compound found in garlic helps reduce inflammation and block free radicals. To maximize the amount of allicin, experts recommend crushing or chopping garlic and letting it sit for 10 minutes before cooking. Next time you are using garlic, remember this!
Broccoli
A current study clearly shows that nutrients and health-promoting compounds in broccoli are significantly affected by domestic cooking. All cooking treatments, except steaming, caused great vitamin C and carotenoid losses. Lightly steaming broccoli to add to your meals is the best way to enjoy this superfood.
Coffee
First of all, you should be avoiding a cup of coffee first thing in the morning and wait until mid morning, when your cortisol levels are lower. Scorching coffee grounds with boiling water can make your brew bitter. Change the way you prepare your coffee by using water just off the boil, helping extract coffee’s best flavor without the burn.
Nuts
Snack on raw nuts is still a great idea and a much healthier option than many snack choices you can find, but knowing that raw nuts contain phytates may change the way you consume them, at least sometimes. Phytates in your everyday meals should not be an issue for you as long as you’re eating a balanced diet but deficiencies of iron and zinc do occur where people mostly eat grains, as phytates might limit mineral absorption. Soaking or roasting nuts reduces phytates, making it easier for your body to grab the minerals it needs.
Whole Grains
Just like nuts, whole grains also contain phytates. Soaking, sprouting, or fermenting grains before cooking can enhance nutrient availability and digestibility.
Beans
Beans beans good for your heart, the more your eat the more you fart, right? Ever felt a bit gassy after a bean dish? Soaking beans and discarding the water before cooking can reduce oligosaccharides, the culprits behind your bloated stomach and discomfort.
Quinoa
If you are not rinsing your quinoa before cooking it, you're doing this wrong. Quinoa seeds come naturally equipped with their own defense system; a coating called saponin. However, this does contribute a bitter, soap-like flavor to quinoa if not properly removed before cooking, so you'll want to rinse quinoa to fully enjoy its distinct taste without the undesirable undertones.
Tea
If you’re pouring boiling water over green tea leaves, you might be burning away some of their benefits. Cooler water preserves tea's antioxidants, giving you more of the good stuff in every cup.
Berries
Berries are nature's candy and are loaded with vitamins. However, heat can destroy these delicate nutrients. To preserve maximum vitamin content, avoid cooking or eat fresh straight away after rinsing.
Turmeric
Though packed with curcumin, turmeric's benefits are tough to unlock due to poor bioavailability. Pairing it with black pepper and a fat source like olive oil, boosts absorption, so you get more of its anti-inflammatory goodness.
Flaxseeds
You might sprinkle them on your yogurt or smoothie bowls, but if they’re whole, your body struggles to crack their nutritious code. Grinding flaxseeds allows your body to absorb the omega-3s and fiber they're known for.
12 Benefits of Eating Bananas
Bananas are more than just a tasty, conveniently packaged snack. They are packed with various essential nutrients and offer abundant health benefits, ranging from improving bodily functions to enhancing mental well-being. Including bananas in a diverse and balanced diet is a step towards robust health.
Here are 15 reasons why incorporating bananas into your diet can significantly improve your well-being.
See Them Here: 12 Benefits of Eating Bananas
Morning Mistakes: 11 Breakfast Foods to Avoid
If you feel hungry shortly after eating breakfast, you may not be making the best choices when it comes to the first meal of the day.
Tired, moody, dizzy, or hungry are some symptoms of a poor-quality breakfast. What can seem like a good meal can lead to a bad start to your day, followed by making poor choices for the rest of your meals. Eating a healthy and complete breakfast is crucial to setting the right intentions for the day: exercising, studying, focusing, an important meeting, or having a better mood for your loved ones.
See Them Here: Morning Mistakes: 11 Breakfast Foods to Avoid
Top 10 Foods for Optimizing Muscle Recovery
Whether you are an avid athlete, a fitness enthusiast, or someone just beginning their wellness journey, understanding how to support muscle recovery can significantly enhance your performance and overall health outcomes. Each food item listed has been selected for its specific role in the muscle recovery process.
Go to the article: Top 10 Foods for Optimizing Muscle Recovery
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