There is a correlation between the color of vegetables and the health benefits they provide. For example, red vegetables known for their antioxidant properties, green vegetables are known for their effects on eye health, and yellow vegetables are also generally considered a good source of protein. But how should we eat all these foods to maximize their nutritional value? Here are the tricks…
BananaIt is a nutrient that contains many minerals, including vitamins B and C, as well as magnesium and potassium. There is only one way to get all these benefits: consume thin fibers that are like a rope between banana peels. These fibers are called phloem bundles. These bundles carry water and nutrients from leaves to fruits. The fibers contained in these bundles, which give life to the fruits, are also very beneficial for the body. For this reason banana Don’t throw them away while eating.
tomato Cooking may seem implausible at first glance, but cooked tomatoes release more lycopene, a cancer-fighting antioxidant. This is because heat breaks down the tougher cell walls of plants, making it easier for our body to absorb nutrients. It is also very effective to slowly sauté tomatoes or make a sauce.
3. Chard, beets and turnips
Not only the leaves of these vegetables are eaten, but also the stems! Cooked stems contain glutamine, a special acid that helps the body heal. They also taste great when fried in olive oil. So get the most out of consuming vegetables and get more vitamins by eating all of their parts.
4. Apple and orange
Eat these fruits with the skin on! Apple peel contains the antioxidant quercetin, which does wonders for the heart and brain. Orange The peel contains compounds called flavones, which lower cholesterol levels and protect the heart. You can try using it in your cakes and dairy desserts.
potatoes Foods with skins provide more fiber, vitamins, and nutrients than foods with skins. Vitamin C, vitamin B, iron, calcium and potassium are the most important among them. It gives you energy, reduces stress, and benefits your bones and digestion. It’s even one of the best ways to rejuvenate your skin. potatoes They say they cook in the oven.
eggs yes, it becomes more digestible when cooked, but the heat also causes it to lose some of its nutritional value. For example; Microwaving, frying, and overcooking eggs reduces the amount of available antioxidants and raises cholesterol levels in eggs. For this reason, it is most useful to boil the egg in short water for about 5-6 minutes, that is, eat it in the consistency of an apricot. Eggs eaten in this way are satiating in terms of protein and do not contain extra calories.
7. Onion and garlic
Onion Crushing and chopping garlic along with garlic activates alliinase, which helps create a nutrient called allicin. Allicin also helps form other compounds that, when eaten, protect us from disease. In addition, onions and garlic It is also high in sulfur, which pairs very well with iron and zinc-rich foods such as turkey, beef, and liver.
8-Grains and beans
flakes and beans are difficult to digest due to the compounds they contain. However beans Soaking grains and grains reduces these compounds, making the minerals they contain more accessible and easily absorbed. It also helps your body absorb minerals like iron, calcium and zinc from warm water. Red beans If possible, soak and boil. Otherwise, they can cause severe vomiting and diarrhea.
Everything green should be eaten raw. Brussels sprouts, broccoli, avocado, spinach and all the rest greenscontains heat-sensitive water-soluble elements. High temperatures damage vitamin C, folic acid, and vitamins B1 and B5, so you’ll get more of them if you eat green foods raw. For example, raw spinach contains 3 times more vitamin C than cooked spinach.
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