How to maximize the nutritional value of your food

We often eat when we are hungry or at the appointed hour of a meal, without much thought into what we are eating. While watching what you eat is important, it’s equally important to make the most of the food you consume. What does that mean?

Have you put any thought into knowing whether or not you get all the nourishment that the food you eat has to offer? Well, chances are you might have not. Therefore, we decided to give you some simple tips on how to maximise the nutrient intake from the foods you eat.



Storing your food correctly can greatly reduce the harm that maybe caused if they are exposed to heat, sunlight or germs. Store all vegetables that are not roots in the fridge. Fruits other than berries can be stored at room temperature shielding them from light. If you have to store cut fruits and vegetables, do so by adding some lemon juice to them, as it will slow down the decay, which tends to occur quite rapidly in case of cut produce.

The best way to store your greens is to first steep them in cold water, dry them, and place them in perforated sealed bags (or any plastic bag with holes) before storing them in the fridge. Also, buy small quantities of fruits and vegetables, to lower the chances of them getting spoilt and also spoiling other fruits and vegetables they are kept with.


Watering it down

Do not boil vegetables, if you are not going to consume the boiled water. Boiling of vegetable lets out a lot of nutrients into the water it is boiled in. This water is on its way to becoming vegetable stock with high nutritional value. However, if you have no inclination to consume the water – grilling, steaming or stir frying your vegetables would be better.


When selecting salads, focus on different colours—purple, red, dark green. Try and consume your salads with whole leaves as opposed to buying cut salads from the market. Some vitamins tend to be absorbed by your body only in the presence of soluble fats, therefore, teaming your salads with fats such as olive oil or avocados would ensure you get every bit of the vitamins present in your greens.


Local foods
It’s recommended that you eat your fruits and veggies within 72 hours after harvest if you want complete nourishment from them. When you eat locally grown foods, it’s a given that these foods haven’t travelled long distances for a long time, before landing on your plate. You get to buy them soon after they are picked which means they retain most of their nutritional content at the time of purchase.


Freshly Frozen

Although research has shown that the nutritional value of frozen food is 10 to 15 percent lesser than fresh food, it’s not a bad thing to be eating frozen foods. Therefore, don’t beat yourself up if you’re a working and busy individual, with no time to go for frequent grocery shopping. Frozen and fresh foods both work too.


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