These simple food preparation hacks can make your diet healthier with minimal effort

the latest tech news, global tech news daily, tech news today, startups, usa tech, asia tech, china tech, eu tech, global tech, in-depth electronics reviews, 24h tech news, 24h tech news, top mobile apps, tech news daily, gaming hardware, big tech news, useful technology tips, expert interviews, reporting on the business of technology, venture capital funding, programing language

These simple food preparation hacks can make your diet healthier with minimal effort
© Provided by Metro You can make your food even healthier with these tips (Picture: Getty Images/Westend61)

If your weekly shopping is a carefully curated list that would make a nutritionist proud, you’ll definitely be interested to know that, with clever preparation and cooking, you can literally boost these ingredients and their nutritional value.

the latest tech news, global tech news daily, tech news today, startups, usa tech, asia tech, china tech, eu tech, global tech, in-depth electronics reviews, 24h tech news, 24h tech news, top mobile apps, tech news daily, gaming hardware, big tech news, useful technology tips, expert interviews, reporting on the business of technology, venture capital funding, programing language

For example, pop your mushrooms in the sunshine and you will increase the production of vitamin D in the fungi, thus giving you a bigger hit when you eat them.

To find out more, read on, and then bask in your nutritional glory…

Squeeze fruit with lemon juice

Global Tech News Daily

These simple food preparation hacks can make your diet healthier with minimal effort
© Provided by Metro Store cut fruit in an air-tight container (Picture: Getty Images)

‘Fruit loses its nutrient content once cut,’ says Lola Biggs, registered dietician at Together Health.

Global Tech News Daily

‘This is because it reacts to light and oxygen which reduces the antioxidant vitamins inside.

‘This also results in sugars inside the produce being broken down and carbon dioxide released, which causes faster spoilage as well as a change in texture/taste.

‘The best way to store your fruit and retain more nutritional value is to leave them in the fridge intact until you need them.

‘Cut into larger chunks as less surface area means less oxygen exposure and more vitamin retention and squeeze over some fresh lemon – this contains citric acid which helps protect cut fruit from oxidization – and keep in an air-tight container.’

Pop your mushrooms in the sunshine

These simple food preparation hacks can make your diet healthier with minimal effort
© Provided by Metro Sunshine helps mushrooms absorb vitamin D (Picture: Getty Images)

‘Mushrooms are one of few plant sources of vitamin D,’ says Jennifer Irvine, founder of Pure Package.

‘Just like humans, mushrooms absorb sunlight through their skin, which is converted by the body into vitamin D.

‘The vitamin D found in sunlight-soaked mushrooms is bioavailable, meaning it is easily absorbed by the body after being eaten.

‘Recently, a randomised study was carried out during which 30 healthy adults were given either 50 micrograms of vitamin D supplement or the equal amount of mushrooms that had been exposed to UV/sunlight.

‘Interestingly, the research showed vitamin D levels from the mushrooms to be as effective as supplemental vitamin D in raising levels of this nutrient in humans.

‘This suggests that mushrooms can be an excellent natural choice for those wanting to optimise their vitamin D levels.’

Pair vitamin C and iron

These simple food preparation hacks can make your diet healthier with minimal effort
© Provided by Metro Add vitamin C to your iron-rich snacks (Picture: Getty Images/RooM RF)

‘For those on a plant-based or vegan diet it’s important to ensure you get enough iron,’ says Dr Emma Williams, a nutritionist for Waitrose.

‘However, the type of iron found in plant-based foods is much harder for the body to absorb and so consuming around 100mg of vitamin C will help with iron absorption.

‘Therefore, the next time you are eating foods that provide a source of iron (think quinoa, bran, wheat flours, tofu, beans, lentils, chickpeas, dried fruits, nuts, and seeds), make sure you are also having rich vitamin C food sources.

‘These could include peppers, kale, watercress and broccoli with your meal, or things like citrus fruits, papaya, kiwi, and berries such as blackcurrants, strawberries and raspberries, which you could eat as dessert afterwards.’

Crush your garlic

These simple food preparation hacks can make your diet healthier with minimal effort
© Provided by Metro Crushed garlic releases an important enzyme (Picture: Getty Images/iStockphoto)

‘The bioactive compound, allicin, is found in garlic and is what gives the food its anti-inflammatory and cholesterol-reducing benefits,’ says Dr Carrie Ruxton, from the Health and Food Supplements Information Service.

‘However, it’s easily destroyed by heat when we cook it. Despite this, a study found that the best ways to maximise the benefits of allicin were to crush the garlic raw to release the allicin enzyme, or to roast it whole.

‘Leave the crushed or chopped garlic for ten minutes before you add it to the pan because, according to the American Institute for Cancer Research, allowing the garlic to sit maximises the allicin and so heating only destroys around a third of it, leaving plenty for your heart health’.

Soak your grains

These simple food preparation hacks can make your diet healthier with minimal effort
© Provided by Metro Wash off phytic acid first (Picture: Getty Images/iStockphoto)

‘Grains have had a lot of negative press due to their high carb levels and difficulty to affectively absorb in the body,’ says Ché Godfrey-Harper, senior nutritionist at Balance Box.

‘Grains like brown rice, oats, quinoa, millet, and buckwheat are excellent sources of dietary fiber, B vitamins, and protein.

‘They are linked to a vast range of health benefits including reduced risk of type 2 diabetes, stroke and heart disease.

‘However, these grains contain a compound called phytic acid, which comes with its own pros and cons.

‘Phytic acid binds to other compounds which are then flushed out of the body.

‘While this helps the body to get rid of toxins and unwanted impurities, the phytic acid also binds to important minerals, preventing them from being absorbed. To neutralise phytic acid, soak grains before cooking them.

‘The process of soaking (in water with an acidic medium such as lemon juice) releases the enzyme inhibitors to make the nutrients much easier to absorb. This process also makes these grains easier to digest.’

Do you have a story to share?

Get in touch by emailing

News Related


India logs 2,897 new COVID-19 cases, up 26.61% from yesterday; 54 die in last 24 hours

A healthcare worker collects a swab sample from a woman at Patna Junction – ANI India logged 2,897 new COVID-19 cases and 54 deaths in the last 24 hours, the ... Read more »

Char Dham Yatra: Uttarakhand government increases daily cap on pilgrims

File image of Char Dham yatra in Uttarakhand. PTI Dehradun: With a rush of pilgrims for the Char Dham Yatra, the daily limit imposed on the number of people visiting each ... Read more »

Shanghai reaffirms 'zero-COVID'; WHO says not sustainable

The Associated PressWorkers in protective overalls conduct mass COVID testing for residents on Wednesday, May 11, 2022, in Beijing. (AP Photo/Ng Han Guan) BEIJING — Shanghai reaffirmed China’s strict “zero-COVID” ... Read more »

Great Barrier Reef bleaching occurred on over 90 per cent of reefs this summer, report reveals

More than 90 per cent of coral reefs surveyed on the Great Barrier Reef suffered some form of bleaching this summer, according to a new report. The Great Barrier Reef ... Read more »

Former Union minister Pandit Sukh Ram passes away at 94

Veteran Congress leader and former union minister Pandit Sukh Ram. ANI Shimla: Veteran Congress leader and former Union minister Pandit Sukh Ram has passed away, his grandson said. He was ... Read more »

Judge won't make Sen. Warren retract letter about COVID book

SEATTLE — A federal judge in Seattle has declined to order Sen. Elizabeth Warren to retract statements she made criticizing a book that promotes misinformation about COVID-19 and suggesting that ... Read more »

Bill Gates say he has COVID, experiencing mild symptoms

SEATTLE — Microsoft co-founder Bill Gates said Tuesday he has tested positive for COVID-19 and is experiencing mild symptoms. Via Twitter, the billionaire philanthropist said he will isolate until he ... Read more »

Code orange declared for Ambulance Victoria as system struggles

Dozens of Victorians were left waiting for an ambulance on Tuesday night, with a code orange again declared for the system. Emergency departments across Melbourne were at capacity and an ... Read more »

House panel alleges cover-up by contract vaccine maker

WASHINGTON — Executives at contract vaccine manufacturer Emergent BioSolutions covered up quality control problems that led to more than 400 million doses of coronavirus vaccines needing to be trashed, congressional ... Read more »

Is it safe to travel to Sri Lanka? Latest UK travel advice amid crisis and Covid entry requirements explained

The British government has not issued advice against travel to Sri Lanka, despite the continuing unrest Read more »

Bharat Biotech consortium gets Rs 149 crore funding to develop 'variant proof' COVID vaccine

Representational image. AP New Delhi: The Coalition for Epidemic Preparedness Innovations (CEPI) on Tuesday said it will provide up to USD 19.3 million (about Rs 149 crore) to Bharat Biotech ... Read more »

WHO calls on Pfizer to make its COVID pill more available

The Associated PressFILE – In this photo provided by Pfizer, a lab technician visually inspects COVID-19 Paxlovid tablet samples in Freiburg, Germany on December 2021. The head of the World ... Read more »

China can’t back down from its harsh Covid response now, but it’s gambling its economic future

In a bid to remain in power, possibly for life at the next Communist Party Congress in six months, leader Xi Jinping has gambled on harsh lockdowns to keep deaths low, but at what cost? Read more »

Five healthy food habits that can help during pregnancy if you have a history of PCOS

Representational image. News18 Women’s health has become a major area of concern over the past few years. With a change in lifestyle and food habits, one of the most common ... Read more »

Belly fat weight loss: Doctor shares 5 tips to drop pounds without going on a diet

This Morning’s resident doctor has shared her five top tips for losing belly fat – and it isn’t as hard as you may think. A recent study revealed that more ... Read more »

Women can keep spine healthy after 35: Here's how

Spina Bifida affects many The backbone or spine is integral to overall body functioning as it provides the necessary central support and structure to the body and protects the spinal ... Read more »

Judge to decide abatement amounts in opioid pharmacy case

The Associated PressFILE – In this undated combination of photos shown are CVS, Walmart and Walgreens locations. A hearing will begin Tuesday, May 10, 2022, in federal court in Cleveland ... Read more »

Pfizer to spend $11.6B on migraine treatment maker Biohaven

The Associated PressThe Pfizer logo is displayed at the company’s headquarters, Feb. 5, 2021, in New York. Sales of Pfizer’s COVID-19 vaccine and treatment pushed the drugmaker well past expectations ... Read more »

Ibuprofen warning: Mixing painkiller and blood pressure pills could damage kidneys

Ibuprofen is one of the most common over-the-counter pain relief options in the UK and is used to treat common ailments from headaches to menstrual cramps and dental pain. Brits ... Read more »

Aging pope urges elderly people to consider age a blessing

The Associated PressFILE – Pope Francis arrives in a wheelchair to attend an audience with nuns and religious superiors in the Paul VI Hall at The Vatican, May 5, 2022. ... Read more »

Norway discards COVID-19 vaccines as supplies exceed demand

On Location: May 9, 2022 Catch up on the developing stories making COPENHAGEN, Denmark — Norwegian health authorities said Tuesday that the country has a surplus of COVID-19 vaccines ... Read more »

What are episodic mobility problems as Queen pulls out of State Opening over her health

The Queen didn't attend the State Opening of Parliament today, instead leaving it to the heirs of the throne Prince Charles and Prince William to open the new session on ... Read more »

Sri Lankan ex-PM Mahinda Rajapaksa, family members flee to Trincomalee Naval Base, holed up by protesters

In Sri Lanka, violence erupted on 9 May after supporters of ex-PM Mahinda Rajapaksa attacked peaceful anti-government protesters demanding his ouster over the country's worst economic crisis – AP Colombo: ... Read more »

‘High and dry': Abortion bans could be riskiest on women in maternal health care 'deserts'

More than 2 million women live in counties with no birth center or other obstetric care. A ban on abortion could mean greater health risks for them. Read more »

B12 deficiency: what low levels of the vital vitamin can do to your hair

Vitamin B12 is essential for optimum health – yet our bodies cannot produce it. A key player in forming red blood cells and DNA, the nutrient also plays a vital ... Read more »

For widows in Africa, COVID-19 stole husbands, homes, future

On Location: May 9, 2022 Catch up on the developing stories making headlines.The Associated Press UMUIDA, Nigeria — As Anayo Mbah went into labor with her sixth child, her husband ... Read more »

Congress will form next government in PM Modi's home state Gujarat: Rahul Gandhi

In Dahod, Congress leader Rahul Gandhi says his party will form next government in Gujarat – Twitter/@INCIndia Dahod: Rahul Gandhi Tuesday expressed confidence that Congress will form the next government ... Read more »

Report: 5 to 14 million Americans could lose Medicaid coverage when COVID-19 pandemic ends

Millions of Americans who gained Medicaid health insurance during the COVID-19 pandemic could lose coverage this year or next year when generous federal subsidies end, a new analysis found. Kaiser ... Read more »

Who are minorities? Taking different stands does not help, says SC to Centre

Supreme Court of India: ANI New Delhi: The Supreme Court on Tuesday said the issue of identification of minorities, including Hindus, at the state level needs a resolution and observed ... Read more »

India and Oman to hold meeting to boost economic ties tomorrow

File image of Piyush Goyal. ANI New Delhi: Commerce and industry ministers of India and Oman will hold a meeting here on Wednesday to discuss ways to further boost economic ties ... Read more »

Minority tag for Hindus? Supreme Court to hear matter today

Supreme Court of India: ANI The Centre informed the Supreme Court on Monday that the power to notify minorities is vested with the Union government and any decision in this ... Read more »

Shanghai disinfects homes, closes all subways in COVID fight

China races to control rising COVID-19 cases Authorities in Beijing are cracking down as it expands mass testing in its districts and steps up efforts to prevent a larger outbreak ... Read more »

Rahul Dravid to join BJP's mega event in Himachal Pradesh ahead of upcoming elections

Shimla: India’s head coach Rahul Dravid will be participating in the Bharatiya Janata Party (BJP) Yuva Morcha’s National Working Committee session in Dharamshala scheduled to be held from May 12 ... Read more »

State's massive step to cure long Covid

South Australians will have access to four clinics to help treat those suffering the effects of long Covid. The clinics will be established – including one at the Royal Adelaide ... Read more »

Mizoram MADC polls: BJP wins 12 seats, emerges as largest party; says it has 'further spread wings in North East'

Mizoram: BJP wins 12 seats of 25-member MADC – Image courtesy News18 Bharatiya Janata Party has emerged as the single-largest party in the 25-member Mara Autonomous District Council (MADC) polls ... Read more »

Delhi likely to see witness another heatwave from tomorrow, predicts IMD; yellow alert issued

A mirage shimmers over Rajpath leading to India Gate in New Delhi. AFP New Delhi: The minimum temperature in the city settled at 28 degrees Celsius on Tuesday, with a ... Read more »

Hijab Decree: Taliban wants to erase girls from public life in Afghanistan, says Malala Yousafzai; urges world leaders to take action

Malala Yousafzai urges world leaders to take action against Taliban after Hijab made compulsory for women, girls in Afghanistan – Twitter/@Malala Nobel Prize laureate Malala Yousafzai has expressed fear for ... Read more »

Nitish Kumar promises to take 'strict action' against culprits of Bihar Civil Services exam paper leak

File image of Nitish Kumar. PTI Patna: Bihar Chief Minister Nitish Kumar on Monday said that strict action will be taken against the perpetrators of Bihar Public Service Commission (BPSC) ... Read more »

‘Substantial stuff-up': 92yo woman left waiting outside hospital in cold

A great-grandmother was forced to wait in the cold for two hours outside the hospital that she wanted to be admitted to. Maureen Wortley, 92, sat outside the Lyell McEwin ... Read more »

Perth's ambulance crisis sparks warning due to ‘extremely high' demand

An unprecedented warning has been issued to Perth residents amid a worsening ambulance crisis. St John Ambulance made the plea on Monday, revealing more than 25 per cent of their ... Read more »