When we consume a balanced and nutritious diet, we have a better chance of staying healthy and preventing chronic diseases. We are typically advised to consume various foods that carry less salt, sugars, and saturated and industrially produced trans-fats. But what does this all mean when it comes down to picking suitable vegetables and making recipes that deliver maximum nutritional benefit? This guide is here to help.
Don’t overcook fruits or vegetables
Vegetables and fruit carry the most nutritional value out of any food group, but preparing and cooking them is the tricky part. Boiling vegetables causes many nutrients to leak out into the water, so use water sparingly. Instead, try steaming, sauteing, or baking vegetables to help lock in their nutrients.
Although choosing fresh veggies ensures you aren’t getting additives or processed elements, frozen alternatives tend to be cheaper and last much longer. You could always buy fresh vegetables and freeze and can the items you won’t use straight away.
Research the vitamins and minerals you need
We often put food into our body believing it is healthy but not knowing its actual nutritional value. If packaged, check the back of the foodstuff to know which vitamins and minerals you are getting. If unpackaged, searching the item via a search engine will provide a rough guide.
If you find your diet lacks one or two particular vitamins, taking supplements is an excellent way to fuel your body with what it needs efficiently. For example, this pure CBD oil displays antifungal, anti-inflammatory, and antibacterial properties that promote your wellbeing.
Shop locally grown produce
The longer it takes for food to get to the supermarket and your dinner table means the fewer nutrients they contain. Shopping for locally grown produce will ensure freshness and maximum nutritional value. So get to your local farmers’ market ASAP. It is even better if you can grow your own fruit and vegetables.
Shop seasonal produce
Despite supermarkets selling all kinds of produce all year round, certain fruits and vegetables would usually only be available seasonally. For example, strawberries typically only grow from late June to September, so buying them during these months will ensure freshness. Plus, you are less likely to consume GMO or inorganic produce by buying foods in season. It is also better for the environment, as seasonal produce travels less distance to get to the supermarket shelves.
Eat some vegetables raw
Some vegetables are more bioavailable when they are consumed uncooked. In other words, they release more vitamins and minerals into the body. For example, raw spinach contains three times more vitamin C than cooked spinach because heat breaks down vitamin B1, vitamin B5, folate, and vitamin C. Other vegetables best eaten uncooked are broccoli, cauliflower, kale, brussel sprouts, and bell peppers.
Keep it simple
Pre-prepared and pre-cut vegetable packs like ready-made stir fry vegetables might make the cooking process quicker, but it takes away much of the nutrition found in fresh vegetables you prepare yourself.Hi I'm glad your here! I love to cook, bake and try new recipes. I enjoy food photography and reviewing products. Hope you enjoy my recipes, thanks for visiting! Sheila