There are many factors that impact the quantity and quality of nutrients that you will derive from food. Things such as cooking and ripening method, food pairing, and even your own gut flora may impact how much benefit you get from plant-based foods. Different varieties of foods affect this as well. Not all nuts, apples or potatoes are created equal. If you’re interested in knowing how science views the best way to eat, then read on. Spoiler alert: Raw is not always the right way to go!
Carrots
Next time you’re making a batch of chicken noodle soup, resist the urge to cut up your carrots. One study found that cutting carrots increased the surface size and allowed more nutrients to reach out. That means after washing and peeling, your carrots should hit the water in their whole form. Keep cooking (vs. raw) though. One study found that cooking carrots increased the bioavailability of carotenoids.
Tea
If you want high nutrient absorption with your high tea, then forget about doing as the Brits do it! Several studies have shown that adding milk to your tea may actually take away some of the cardiovascular benefits that tea provide. Going with green tea? Add a little juice instead to sweeten. The vitamin C in juice may help to increase the bioavailability of green tea’s nutrients.
Garlic
Don’t rush your garlic, crush your garlic! Research indicates that crushing your garlic and allowing to sit for at least ten minutes releases an enzyme called allicin that has been shown to help reduce the risk of cardiovascular disease by making platelets less sticky or more likely to flow freely through the cardiovascular system.
Salad dressing
The fat-free dressing may seem like a good idea in theory, but when you look at what you give up; it’s no match for the full-fat counterpart. Several studies have shown the benefits that fat has when dressing your greens, from keeping you fuller and more satisfied after consumption to getting more nutrient absolution from your salad (specifically from lutein, lycopene, beta-carotene, and zeaxanthin).
Apples & Pears
Let your fruit ripen up a bit! One study found that the ripening process allowed the breakdown of chlorophyll in ripening apples and pears which, in turn, produced more “highly active” antioxidants in the fruit.
Broccoli
Broccoli is part of the brassica family of foods, a family that has shown to be quite effective in terms of prevention of certain cancers from breast cancer to skin cancer, but how you prepare your broccoli makes all the difference in the world. A 2008 study found that steaming was the only cooking method that completely preserved, and even increased, the cancer-fighting components of broccoli. Boiling and frying were found to be the worst cooking methods. Still, don’t want to ditch the boiled broccoli? Pairing with spicy food may help! A 2012 study found that adding spicy foods to broccoli increased its cancer-fighting power and the spicier the better according to the study authors!
Mustard
Mustard in any form is a fabulous condiment to add to sauces, salads, and sandwiches, but if you’re interested in decreasing overall inflammation as well as reducing your risk for certain cancers then you better keep your mustard choices simple. That’s right! It’s the cheap yellow mustard options that have the best benefits. Why? Because they contain a compound called curcumin (that’s the active ingredient in turmeric) that not only gives cheap yellow mustard its yellow color but all of its potential health benefits as well.
Conclusion
While the factors discussed here have an impact on the best ways to consume your foods, the truth is, simply adding these foods to your diet is a huge step in the right direction. Once you have mastered a liking for these healthier food options, the next logical step is to prepare in the best way for maximum nutrient density!
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