Eat Your Foods in Their Most Natural State Using Minimal Processing
- Fresh, whole foods retain the most vitamins, minerals, and fiber.
- Processing (like refining grains or adding sugar) can strip away valuable nutrients.
Use Gentle Cooking Methods
- High heat and prolonged cooking can destroy heat-sensitive vitamins (like vitamin C and B vitamins).
- Opt for cooking methods that preserve nutrients:
- Steaming: Retains most vitamins and minerals.
- Sautéing/Stir-frying using non-toxic cookware : Quick cooking with a small amount of water or olive oil preserves nutrients.
- Avoid boiling vegetables unless using the water in soups or stews to retain nutrients.
- Microwaving foods destroys nutrients and should be avoided.
Pair Foods for Better Nutrient Absorption
- Some vitamins and minerals are better absorbed when combined with other foods:
- Fat-soluble vitamins (A, D, E, K): Absorb better when eaten with healthy fats. (e.g., avocado with leafy greens)
- Iron: Absorbed better with vitamin C. (e.g., spinach with lemon juice)
- Calcium and Vitamin D: Work together to strengthen bones.
Eat Foods Soon After Harvest or Properly Store Them
- Nutrients degrade over time after harvesting.
- Freezing or refrigerating fresh produce helps maintain nutrient levels.
- Consume fresh produce quickly to maximize benefits.
If fresh isn’t available, frozen produce is a great alternative!
Following these tips will help you get the most out of your meals! 😊
abide & thrive 