You get most of your vitamins and minerals from the foods you eat, but if you eat them the wrong way, you could lose all the health benefits.
According to research, we’re drinking more tea than ever before. But if you take your tea with a splash of milk, you’re lowering the drink’s heart-healthy properties. And the proteins in milk can bind with the catechins in tea, making it difficult for your body to absorb the beneficial plant compounds.
These aren’t just juicy summer treats; they’re also full of fiber, antioxidants and vitamin C. But if you slice your berries as soon as you get home, you expose them to light and oxygen, which kills some of the nutritional value, especially the vitamin C. To get the the most complete health benefits, avoid cutting strawberries for as long as possible. Or opt for frozen; they retain most of their nutrients.
Unlike vitamin C, allicin—the cancer-fighting enzyme found in garlic—thrives when exposed to air. So let your chopped garlic sit out for about 10 minutes before throwing it into whatever dish your preparing so the enzyme is fully activated.
WHOLE, UNREFINED GRAINS AND DRIED BEANS
These foods contain antioxidant compounds called phytates, which can bind to vitamins and minerals in food and prevent them from being absorbed by the body. Soak whole grains that still have the outer layer—farro, freekeh, sorghum, wheat berries—in water overnight to help release the phytates.
That watery substance that you find on top of your Greek yogurt is whey, and it contains protein, vitamin B12, calcium and phosphorus. If you’ve been pouring the whey off the top, stop. Instead, stir the whey into your yogurt so you retain all the health benefits.