Getting your vitamins and minerals through diet

GETTING YOUR VITAMINS AND MINERALS THROUGH DIET

Eating cooked and nutritious food can improve health. The way food is cooked, stored, prepared or combined tells us how much vitamins and minerals are lost or preserved.

Several key nutrition’s are lost during cooking, so here are few tips by Nutritionist on how to get vitamins and minerals through diet.

Eat raw: Consume raw food directly from garden, plucking from farm or from grocer directly.

Sometimes cooking destroys vitamins and minerals which are essential for body. Try cooking foods whole an unpeeled to preserve their vitamins while cooking. The diet includes sprouted legumes, fermented fruits, vegetables and dry fruits.

“Although cooking improves digestion and absorption of many nutrients but certain level of minerals and vitamins are decreased”.

Pair nutrients absorbing food together: Food combining had been used from centuries to achieve optimum nutrition’s from food. This is because it helps certain vitamins and minerals to absorb better and improves how your body ends up using the foods.

Pair vitamin C foods like berries and oranges with grains and iron containing foods like oats, spinach or lentils to increase the iron uptake. Pair greens like spinach, peppers, and cucumber with healthy fats like avocado, olives, coconut oil.

Get certain nutrients through cooking:

Some food do benefits when they are cooked and are easily digestible. The antioxidants in tomato becomes healthier when they are cooked. Also the proteins in egg increases when they are cooked.

Trim carrots and roast them as whole: Cooking carrots boosts the levels of important carotenoid plant nutrients including beta-carotene, which plays a role in healthy vision, skin and the immune system.

Research has shown they will retain the carotenoids and other nutrients better than cutting first and then cooking them. Also they'll retain their flavor better, too.

Allow potatoes to cool: Research has shown that allowing potatoes to cool helps to decrease calories and carbohydrate consumption from potatoes. Resistant starch also helps increase hormones that give us the signal to stop eating when we're full.

Steaming: It is one of the best method for preserving minerals and vitamins including water soluble vitamins. Sometimes you may end up leaching out valuable vitamins. Watersoluble vitamins such as vitamin B and vitamin C will be leached out during boiling, while fat-soluble vitamins such as vitamin A will leach out into cooking oil, so use steaming at that time. Steamy vegetable like broccoli, spinach and lettuce don’t taste good but that can be managed.

Preserved cooking water: Any water that is used while cooking catches the vitamins that leach out of the food, as well as some of its flavor. Choose cooking methods that allow you to retain this water.

For example use the leftover water from steaming for your next batch of soup.

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