Maximize Nutrient Retention in Your Diet

So, you’ve added more kale and other healthy foods into your life because you’re trying to eat better, but you’re still not getting the results you want — what gives? The issue might not be what you’re eating but how you’re preparing it. If the food you’re eating is “dead” — meaning overcooked or over-processed — you won’t maximize nutrient retention, which is essential for getting the energy, brain power, and muscle-building nutrients your body needs. Without proper nutrients, your body can experience malnutrition, leading to problems with weight, digestion, skin, bone health, and even mental well-being. The good news is, there are simple ways to maximize nutrient retention and avoid deficiencies.

1. Stop Boiling Vegetables

Boiling vegetables can result in significant nutrient loss, which is why it’s one of the worst methods for preserving the nutrients in your veggies. To maximize nutrient retention, steam or sauté vegetables at a low cooking temperature instead. These methods help retain more of the essential vitamins and minerals that your body needs.

2. Stop Eating Salad with Fat-Free Dressing

Fat-free dressings often contain sugar, which is harmful to both your waistline and blood sugar levels. Plus, many vegetables are fat-soluble, meaning you need to eat them with fat to maximize nutrient retention. To get the most from your salads, use a simple combination of olive oil and balsamic vinegar or add healthy fats like avocado or eggs.

3. Buy a Whole Head of Broccoli Instead of Florets

Pre-cut broccoli florets may be convenient, but they lose a significant portion of their nutrients in the process. To maximize nutrient retention, always choose a whole head of broccoli, preferably locally grown. Preparing broccoli from its whole-head form ensures you get the most nutrients possible.

4. Stop Eating Potatoes Right After Cooking Them

Potatoes are a high-glycemic food, meaning they can quickly spike insulin levels when eaten immediately after cooking. If you do eat them, maximize nutrient retention by chilling them for at least 24 hours before eating. This process converts the starch in potatoes to a form that digests more slowly, lowering their glycemic impact.

5. Don’t Discard the Cooking Liquid From Beans

When you cook dried beans from scratch, the cooking liquid is filled with nutrients. To maximize nutrient retention, let the beans sit in their cooking liquid for about an hour to reabsorb some of those lost nutrients. You can also cook beans in a pressure cooker, which helps preserve even more nutrients.

6. Buy Organic

Choosing organic produce can have a big impact on the nutritional value of your meals. Organic fruits and vegetables can contain up to 69% more antioxidants than conventionally grown varieties. To maximize nutrient retention, buy organic whenever possible, especially for produce that’s in season.

7. Mind the Cooking Temperature

High cooking temperatures can damage food and diminish its nutrient content. To maximize nutrient retention, cook food on induction burners when possible, as they heat food more efficiently. When cooking eggs, avoid scrambling, which oxidizes cholesterol and damages nutrients. Poaching eggs is a healthier option that retains more nutrients.

8. Fresh Over Frozen

Whenever possible, choose fresh, seasonal vegetables over frozen ones. Fresh vegetables retain more vitamins and minerals, which helps you maximize nutrient retention. To make them even more appealing, steam vegetables like broccoli, asparagus, and carrots, and season them with salt and butter.

9. Eat What’s In Season

Eating seasonal, locally grown produce ensures that you’re consuming fruits and vegetables at their peak nutritional value. Foods that are preserved and shipped from far away often lose their flavor and nutrients during the process. To maximize nutrient retention, focus on eating what’s in season to get the most out of your produce.

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