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Healthy living is at the top of everyone's to-do lists these days, but with modern conveniences and hectic schedules, it’s harder than ever to stick with a healthy diet. But luckily, eating well isn’t always about calorie counting or complex diet charts, making improvements to the way you eat can be as simple as being mindful of what you’re putting on your plate. And the best news is, that getting the most out of your ingredients doesn’t have to affect the taste at all. So don’t worry about committing to unpalatable boring menus, and start studying up on the amazing potential that all foods already have going for them.
Here are 6 basic tips to bring out the best nutritional value in everyday ingredients:
1. Sunlight-infused mushrooms for Vitamin D
You’ve probably never thought twice about what you do with your mushrooms BEFORE the cooking process. But just 15 minutes can make all the difference. To elevate their nutritional value, place them in direct sunlight for a few hours. Sun exposure stimulates the production of vitamin D in mushrooms, making them an excellent source of this essential nutrient. Vitamin D aids in calcium absorption and promotes strong bones.
2. Cook Your Spinach In Olive Oil
Olive oil is well-known for being one of the healthier oils on the market and is a staple in Mediterranean cuisine, not only adds a delightful depth of flavour to your meals but can also play a crucial role in enhancing the absorption of fat-soluble vitamins like A, D, E, and K. Incorporating olive oil into your dishes, especially with greens like spinach can improve the bioavailability of these vitamins, allowing your body to absorb them more effectively.
3. Turmeric and Black Pepper for Curcumin Absorption
India’s aunties have known for generations that haldi is the ultimate kitchen cure-all, but now science has weighed in as well. Curcumin, the active compound in Turmeric, is celebrated for its anti-inflammatory and antioxidant properties. However, curcumin's absorption is greatly enhanced in the presence of piperine, a compound found in black pepper. Combining turmeric with black pepper in your cooking can maximise curcumin's bioavailability.
4. Yoghurt and Berries
A sprinkle of berries in a bowl of rich, creamy yoghurt is not just an appetising choice, it’s a healthy one too. And no need for anything fancy either. Just add a handful of fresh or frozen strawberries, blueberries, or raspberries into a bowl of yoghurt. Yoghurt is an excellent source of protein and probiotics, while berries are packed with antioxidants and fibre. The probiotics in yoghourt can support gut health, and the prebiotic fibres antioxidants and fibre in berries promote a healthier gut biome.
5. Avocado and Tomatoes
Keep this duo in mind for your next breakfast sandwich or brunchy salad. As we all know by know, avocado is loaded with healthy monounsaturated fats but did you know that can also enhance the absorption of fat-soluble carotenoids, like lycopene, found in tomatoes? Lycopene is an antioxidant associated with numerous health benefits and by combining tomatoes with avocados, you can get a hefty dose.
6. Salmon and Broccoli
Salmon is a fantastic source of omega-3 fatty acids, while broccoli is a nutrient-dense cruciferous vegetable. The combination of these two foods provides a double dose of health benefits. Omega-3s in salmon are known for their anti-inflammatory properties, while the compounds in broccoli support detoxification and have anticancer effects. Enjoying them together creates a balanced and nutritious meal.
