Dietitian Reveals Kitchen Habits That Reduce Nutritional Value of Healthy Foods
Dietitian Galit Shenir from "HaZera" highlights common kitchen practices that unintentionally diminish the nutritional benefits of healthy foods. She explains that while many believe eating fresh vegetables is always best, cooking can increase the bioavailability of antioxidants like lycopene in tomatoes and beta-carotene in orange vegetables by breaking down plant cell walls. Therefore, combining raw salads with cooked vegetables is recommended.
Shenir warns against discarding vegetable cooking water, as water-soluble vitamins like vitamin C and some B vitamins leach into it. Instead, she advises using this water for soups or sauces or opting for cooking methods like steaming, microwaving, or stir-frying to preserve vitamins. Cutting vegetables too early before meals accelerates vitamin C oxidation, so chopping should be done close to mealtime. Additionally, prolonged refrigeration reduces vitamin content, so buying smaller quantities more frequently is preferable.
Fat-soluble vitamins A, D, E, and K, as well as antioxidants like lycopene and beta-carotene, require dietary fat for optimal absorption. Adding small amounts of olive oil, tahini, avocado, or nuts to meals can enhance nutrient uptake. To improve iron absorption from plant-based sources or mixed meals, pairing them with vitamin C-rich fruits or vegetables such as peppers, tomatoes, kiwi, or citrus is beneficial.
Contrary to the belief that fresh is always better, cooling cooked rice, pasta, or potatoes increases resistant starch, which feeds beneficial gut bacteria. Leftovers can be refrigerated and reheated or eaten cold to retain this benefit. Soaking or sprouting legumes reduces anti-nutrients like phytic acid that inhibit mineral absorption. Finally, olive oil should be stored in a cool, dark place away from heat sources like stoves to prevent oxidation and maintain quality.
These simple adjustments in food preparation, storage, and consumption can significantly enhance the nutritional value of everyday meals without overhauling diets.
