9 Simple Nutrition Tips You Should Know
We’ve all heard of the saying “you are what you eat,” but I think it’s more than that. You are what you absorb.
In this post I’m going to share some nutrition hacks to boost absorption and get the most out of the foods you eat. So let’s get started!
1. Grind Flax Seeds Before Eating Them
The first trick is to grind flax seeds before you eat them. When you eat flax seeds whole they pretty much come out the same way they went in. To be able to get the most nutrition out of them, it’s a good idea to grind them up, to break down that hard exterior.
You don’t need a fancy grinder, anything simple will do, such as a magic bullet or your regular coffee grinder.
2. Eat Iron and Vitamin C Together
Eat iron and vitamin C together if you’re anemic, or if you’re struggling to get enough iron in your diet. This tip is for you to boost absorption from plant foods. Pair them with vitamin C rich foods. When you pair vitamin C and iron together, you get a big boost in absorption – roughly three times as much.
An example would be something like dark chocolate with an orange. The dark chocolate has iron and the vitamin C comes from the orange.
3. Cook Your Carrots
I’m a big believer in having both raw and cooked foods, but when it comes to carrots, cooked is better. It’s because it can be very hard to absorb the vitamin A (the beta carotene) in the carrots without cooking. When you cook them, you boost the absorption significantly. So just cook the carrots if you want to get a big boost in absorption.
4. Have Some Fat With Your Vegetables
Number four is to eat veggies with enough fat. I’m not saying lots of fats, just enough fat. When you eat vegetables without fat it can be hard to absorb some of the vitamins. Vitamins such as vitamins A, E, and K are fat soluble and need to be eaten in the presence of fat for you to absorb them.
That’s why it’s a good idea is to eat your veggies with a little fat. You can choose things like nuts, seeds, nut or seed butter, avocado, and other whole food sources of fat.
5. Avoid Drinking Coffee or Tea With Your Meals
Avoid coffee and tea with mealtimes. Both coffee and tea block the absorption of iron, so if you’re struggling to get enough iron in your diet, it’s a good idea to avoid them during your meals.
The stronger the coffee or tea is, the less iron you absorb from your meal, so stick to herbal teas such as rooibos, or try to have your coffee or tea before your meals.
6. Eat Turmeric With Black Pepper and Fat
Turmeric can be really hard to absorb. An easy way to boost turmeric absorption is to add some black pepper and some fat to it.
Black pepper can actually boost absorption by over 2,000 percent! It’s quite significant, so even a pinch of black pepper will make a difference.
7. Eat Your Oatmeal Cold to Get More Digestive Benefits
Now when you cool down starchy foods, such as oatmeal and potatoes, some of that starch becomes something called “resistant starch”. Basically, you can’t absorb it, but it becomes food for your good gut bacteria.
Now resistant starch can help weight loss, benefit heart health, and improve your digestive health. So how do you get resistant starch? All you need to do is cool your oatmeal after you’ve cooked it. Let it cool overnight and then enjoy it the next morning.
8. Cook tomatoes to absorb more of the antioxidants
One of the most well known antioxidants in tomatoes is lycopene. You probably heard about it already, but did you know that when you eat tomatoes raw you don’t really absorb much of the lycopene?
So if you’re trying to get more lycopene in your diet, a good idea is to cook your tomatoes before you eat them. N
9. Soak Beans In Water Before Cooking
Not only do unsoaked beans cause gas they can be hard to absorb as well. It’s really hard to absorb those minerals, so soak your beans overnight in water, throw the water out, and then cook them.
This reduces the gas causing offenders and makes it a lot easier to absorb the minerals from the beans.
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