“Lycopene is an antioxidant that protects tissues, cells, and DNA from damage caused by oxidative stress,” says Katya Demekina, a nutritional therapist at the Institute of Integrative Medicine in Hong Kong.
“When tomatoes are cooked, lycopene is released from the fibers, making it more available to the body. Additionally, the concentration of lycopene increases due to water loss during cooking.
“Consuming cooked tomato products rather than raw tomatoes can increase your intake of this antioxidant.”
Adding a small amount of fat, such as olive oil, when cooking tomatoes can increase lycopene absorption up to 4.4 times.
Tomato soup: summarize your health benefits
Tomato soup: summarize your health benefits
Demekina also says that combining tomato products with other carotenoid-rich foods, such as carrots, increases the effects of lycopene.
If you're buying cooked tomatoes, she recommends choosing them in glass containers to avoid the possibility of leaching chemicals such as BPA that are contained in the lining of the can and caused by the acidity of the tomatoes. Masu.
2. Chew your food slowly and carefully.
Taking the time to chew your food thoroughly stimulates digestive enzymes that break down food into smaller particles, making it easier for your digestive system to absorb nutrients, says Michele, a plant-based culinary health coach in Hong Kong.・Mr. Wisla says. Wisla is an instructor in Food for Life, a nutrition education program accredited by the American Committee for Responsible Medical Physicians (PCRM).
Try mindful eating and enjoy a better relationship with food
Try mindful eating and enjoy a better relationship with food
“There are also several chemical reactions that occur when food is broken down, and some of those reactions provide phytochemicals to our bodies,” she says.
“One example is the carotenoids found in carrots, which are great for eye health and are easily absorbed once fully broken down.
“When food isn't broken down properly, malabsorption can occur, leading to bloating and indigestion.”
3. Let the chopped garlic and onion sit for a while.
After chopping alliums such as garlic, onions, shallots, leeks, and green onions, Wisla recommends letting them sit for a few minutes before eating or cooking.
Chopping, crushing, or chopping activates an enzyme called alliinase in these vegetables, she says. When alliinase is exposed to air, it converts to allicin, a sulfur compound said to have heart-healthy, antibacterial, and anticancer properties.
Reasons to eat onions and garlic and how to get rid of garlic bad breath
Reasons to eat onions and garlic and how to get rid of garlic bad breath
But don't wait too long to eat, Demekina adds. Allicin, like other beneficial compounds found in allium vegetables, is relatively unstable and breaks down over time.
4. Try food combinations that promote health.
Certain foods are best eaten together to increase nutrient absorption.
Cruciferous vegetables and mustard, horseradish or watercress
Demekina says sulforaphane yields can increase three to five times when combined with mustard, horseradish, watercress, etc.
Cruciferous green vegetables with lemon juice or tomatoes
Demekina says adding an acid source, such as a squeeze of lemon juice or tomato slices, can increase the absorption of iron from green vegetables like kale, spinach, and broccoli.
If you eat these vegetables raw, adding lemon juice or vinegar will increase the activity of the enzymes necessary for the formation of sulforaphane. The result was double the sulforaphane levels compared to non-acidified vegetables, Demekina says.
chickpeas and onions
Chickpeas are rich in zinc, and when eaten with onions, Wisla says, the sulfur in onions helps improve zinc absorption.
turmeric and black pepper
According to Wisla, black pepper significantly increases the amount of curcumin found in turmeric that your body can absorb. Curcumin is a powerful compound thought to have anti-inflammatory and cancer-preventing properties.
Beginners in home cooking, the couple's Korean cooking is a hit with the kids too.
Beginners in home cooking, the couple's Korean cooking is a hit with the kids too.
5. Buy what's in season
Beyond flavor, Demekina says there are many reasons to choose seasonal ingredients whenever possible.
“First of all, seasonal often means locally sourced, indicating that food doesn't have to travel far to reach your plate. The longer it takes for fresh food to be transported, the more , its potential impact on nutritional value is significant.
“Secondly, seasonal produce is fresher. It is harvested closer to the time of consumption, so it retains maximum nutritional value. The longer the time between harvest and consumption, the less the nutrients deteriorate. more likely to.”
At least one apple a day: How you can stay healthy by eating more fruits and vegetables
At least one apple a day: How you can stay healthy by eating more fruits and vegetables
Demekina points out that seasonal produce is grown in conditions that favor natural growth cycles. This means that it receives the right amount of natural sunlight, water and nutrients, contributing to optimal nutrient content.
6. Add healthy fats to your vegetables
Vegetables such as leafy greens are rich in vitamins A, E, and K. These vitamins are fat-soluble and require fat to be absorbed, Demekina says.
“By including healthy fats in your vegetables, such as those found in avocados, nuts, seeds, and olive oil, you can get more fat-soluble vitamins. So, either drizzle olive oil on your vegetables or include avocados in your meals. Additionally, increase nutrient absorption.”
7. Avoid overcooking vegetables
Visla advises against boiling or blanching vegetables, as nutrients such as vitamin C can be destroyed. Instead, they recommend lightly steaming them. This method of cooking helps preserve nutrients.
“Alternatively, sauté or stir-fry quickly using the lowest heat or the shortest possible time,” she suggests.
8. Don't throw away the white watermelon rind
When you eat watermelon, you don't just eat the juicy red flesh. White peel also has many health benefits.
Less junk food, more whole foods: Why what you eat affects your mental health
Less junk food, more whole foods: Why what you eat affects your mental health
Watermelon rind is rich in fiber, amino acids, minerals, and antioxidants, bioactive compounds that protect against cancer, diabetes, and other serious chronic diseases, according to a 2020 study published in the journal Molecules. Included in
9. Store nuts and seeds in the refrigerator
Demekina says storing nuts and seeds, especially when raw, in the refrigerator protects their nutritional value and prevents fats from oxidizing and spoiling.
“Oxidation, a chemical reaction caused by exposure to oxygen, not only changes the taste of nuts and gives fats a rancid smell; these fats also damage the body.
“Refrigerating effectively slows down the oxidation process, preserving the benefits of these nutritional sources,” she added.
Storing raw nuts in the freezer allows for long-term storage.
10. Eat bananas before they are ripe.
Green bananas contain sufficient amounts of resistant starch. It is a starch and resists digestion in the small intestine, so it does not raise blood sugar levels. From the small intestine, it travels to the colon, where it is fermented.
Resistant starch aids in weight loss, benefits heart health, and improves blood sugar control. Demekina added that it also acts as a prebiotic (feeding the good bacteria in the gut), keeping our gut healthy.
Benefits of green banana flour, a new superfood for gut health
Benefits of green banana flour, a new superfood for gut health
Don't store green bananas too long before eating, as storing them for a long period of time reduces resistant starch levels and increases blood sugar levels (their ability to affect blood sugar).
