Did you know you may need to boost the nutrition of fruits & veggies you’re eating? Did you know boosting the nutrition from your fruits & veggies is even possible?
Fruits & veggies have so many health benefits. They can help lower your risk of cancer, heart disease, diabetes. They’re full of fiber and loaded with antioxidants (helps slow down the damage to cells caused by free radicals). They can also aid weight loss.
Do you need to boost the nutrition of fruits & veggies? Well, it’ll never hurt to get as much benefit as you can out of the foods you eat.
If you want more “bang for your buck” read on…
Ways to boost the nutrition of fruits & veggies
1. Eat a Little Fat
Fruits & veggies contain “fat-soluble” vitamins (A, D, E & K). This just means the body absorbs these vitamins better when you have a little fat with them.
SOLUTION: Drizzle a little olive oil on your salad, or toss on a few nuts/seeds/avocado on top. You’ll get a good dose of healthy fats if you pair your veggies with salmon, steak or eggs too. Want a smoothie? Toss a teaspoon of nut butter or some hemp seeds in your smoothie. Needing an afternoon snack? Eat about a tablespoon of chopped nuts with your apple or dip your veggies in some hummus or guac. Super simple!
2. Eat Locally Grown
I love raw veggies and fresh fruit, but when you buy from a grocery store (don’t worry, it’s gonna happen), you may not be getting as many nutrients as you think.
Most of the time, produce is trucked in 100s or 1000s of miles away. It may be picked while under-ripe & could sit on the shelf for a while before you take it home. Just sitting there losing all kinds of nutrients.
When you buy from a local farmer (still try to buy organic), it probably comes from their farm that morning or the night before…farm to table.
Even better. Grow your own. From your back door to your plate. Can’t get fresher than that!!! Even if it’s just a couple of potted plant or herbs, give it a go! Your nutrients won’t fly out the window over the miles. 😉
3. Don’t Over Cook
Try not to cook your veggies until they’re so limp they can become baby food with the smash of a fork.
Steam or lightly cook your veggies. If you boil your veggies, the nutrients get lost in the water 🙁. Some veggies like tomatoes, carrots, sweet potato, and spinach’s nutrients are digested and absorbed better when cooked. (The cooking helps break the cell walls of the plant for better absorption.)
Don’t go skipping raw veggies. You’ll get some good benefits from the raw form. Plus, some vitamins get destroyed by heat, so keeping some raw veg in your diet is a good idea.
4. Consider Frozen
Frozen fruits may lack a little in the flavor department, but don’t count them out. The ones I find to have the best flavor are blueberries, mango, peaches & mixed berries. You can also freeze fruit when they’re at their peak & use them throughout the year.
TIP: Drizzle a little mixture of melted coconut oil + cacao powder + stevia over frozen berries for a phenomenal treat! You can also toss frozen fruit into a smoothie w/out watering it down. If you need some smoothie inspiration or want to know what I recommend for smoothies, check out THIS post.
Frozen veggies are typically picked at their peak then washed/steamed/blanched, and flash frozen…all within a few hours of being picked. So, they are more likely to have more of their nutrients intact than “fresh” from the supermarket.
TIP: You can steam or sautee frozen veggies or toss them into a stir-fry or soup.
5. Supplement with Digestive Enzymes
In case you didn’t know, digestive enzymes help break down your food into smaller, digestible pieces. You produce them naturally, but many different things can reduce the digestive enzymes your body produces, like alcohol consumption, aging, stress, digestive diseases (IBS/Chron’s,/GERD, etc.) & liver disease.(1) (2) (3).
If you get gassy, have a heavy feeling in your stomach, or indigestion after a meal, digestive enzymes can make a big difference in the way you feel after eating.
If you aren’t breaking down and digesting your foods properly you can become deficient in some of your nutrients & can boost the nutrition of fruits & veggies you eat by taking a digestive enzyme with meals.
If you’re one who suffers from low stomach acid or reduced digestive enzymes, you too may benefit from digestive enzymes to help break down your foods so you can absorb more nutrients from your food.
THESE digestive enzymes can be a great option and may bring relief if you’ve had your gallbladder removed
THESE digestive enzymes are great digestive enzymes if you need a vegetarian option
THIS digestive enzyme is a great option if you have difficulty breaking down & digesting protein.
No matter whether you eat cooked or raw veggies, I congratulate you!!! You’re doing better than the majority of people.
Now you know a few tips to boost the nutrition of fruits & veggies, no matter how you consume them. If you want to know about more information like this or even this kind of information seems to be overwhelming to you, drop me a message HERE and we can set up a Discovery Session & chat about it.
Do you incorporate any of these practices to make sure you’re getting the most bang for your buck when you’re eating your fruits & veggies? Let me know in the comments below.