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4 Tips To Unlock The Most Nutrients From Your Produce

It is common knowledge that foods contain different nutrients that are necessary for optimal health. We continuously advocate eating the rainbow, i.e. eating a variety of colorful fresh fruits and vegetables, because that is a surefire way to obtain important vitamins and minerals. But how do you know if you are getting all the nutrients from the foods you eat? We’ve got some easy tips for you to unlock all the nutrients and health benefits.

 

What Affects The Nutrients In Your Food?

There are several things that decrease the nutritional content in your foods. The number one way to kill the nutrients in your food is by cooking it over high heat for too long. A few other factors, however, can decrease the nutritional value of your food:

  • How long you take to prepare the food from the time you purchase it.
  • The distance and time the food has taken to travel from wherever it was grown to your table.
  • The amount of time since the fruit or vegetable has been picked.
  • How you prepare the food.

 

In order to retain the nutrients in your fruits and vegetables, employ the following tips.

 

Chop Garlic 10 Minutes Before Cooking With It:

The classic move is to chop garlic and immediately throw it in the pan to sauté it. In order to reap the anti-carcinogenic, antiviral, and antibacterial properties of garlic, it is integral to chop it ten minutes before cooking it. The compound allicin, which is responsible for the anti-carcinogenic effects, will be much lower after cooking in a pan over high heat. The ten-minute window allows for the creation of a lot of allicin and for it to be protected from the heat.

 

Food Selection & Storage:

First off, don’t buy pre-cut fruits or vegetables because the skin actually helps the foods retain vitamins. The selection and storage of food can affect the nutritional content. One of the ways to ensure that your fruits and vegetables have the most nutrients is to buy seasonal produce. Seasonal produce items are typically picked just before they are perfectly ripe and are at the farmer’s market/local grocery store the same or next day. When it comes to storing the produce you buy, certain items can lose nutrients if they are stored in the fridge or stored on the countertop. Citrus fruits, leafy greens, and broccoli are better preserved in the fridge, while tomatoes or watermelons are best stored at room temperature.

 

Food Combinations:

Eating specific foods together is a great way to increase the bioavailability. Vitamin D helps the body absorb calcium, vitamin C helps the body absorb plant-based iron, and black pepper stimulates the release of digestive enzymes when consumed with turmeric. To absorb the most nutrients from your fruits and vegetables, click here for more information.

 

Food Preparation:

We cannot stress this enough: do not overcook your vegetables! The easiest ways to kill the nutrients is by roasting, grilling, or sautéing vegetables over high heat. Try alternative methods like steaming or baking at low heat. It is best to use small amounts of water and low heat when you decide to cook. This will help your vegetables retain the most nutrients. Soups and stews are great ways to make the most of your nutrients!

 

Sources:

https://thefitimpact.goherbalife.com/Content/Article/en-us/content/4-proven-tips-to-help-you-unlock-food-nutrients-and-reap-the-benefits?scheme=/public

https://mariamarlowe.com/2017/05/7-tricks-unlock-nutrients-veggies-fruit/

http://www.unlockfood.ca/en/Articles/Vitamins-and-Minerals/How-to-Get-The-Most-Nutrients-From-the-Foods-You-E.aspx

2018-12-17T17:57:48-07:00

Related Questions

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    Q: While doing a candida cleanse, it was told to me that I should be following a raw food diet full of fruits and vegetables. Fruits have high sugar content and can feed a candida overgrowth, as it is a well known fact that candida albicans thrive on sugar. How can I justify eating fruits high in sugar? Thank you for your comments. Ozzy

    A: Yes, when you have a candida issue it's best to avoid refined sugar. Sugar from a natural source like fruits should be consumed moderately. In your case it would be best to consume fruits mainly in the mornings for breakfast when your body maximizes on food the most, avoiding the ones that are very high in sugar.

  • Click here to view in a new window

    Q: Thank you for always answering my questions. I have about two more. Okay, I'm currently living overseas where I'm limited on raw fresh foods (vegetables and fruits). I want to do the detox but I'm concerned that I won't have everything as far as raw food to be successful. I have access to basics (apples, oranges, bananas, tomatoes, avocados, melons, lettuce, cabbage, bean spouts, carrots, celery, peppers, green beans, peas, bagged nuts,) but nothing exotic by any means. Then I was told to safely eat some of the food in the local economy that we should wash it with a 5% bleach solution (is that safe...and if on the detox I'm thinking that would be a no go). Two questions?Given the mentioned availability of raw foods could I be able to successfully complete the detox (I don't have an issue with eating the same things over and over again) and two what can I do to clean local produce so that its safe for consumption? Apparently part of the issue is that they use human feces to fertilize. Thank you for your time and I look forward to your response

    A:

    Yes, it seems you have enough raw food available to you to complete the cleanse.

    In order to clean local produce, rinse thoroughly with apple cider vinegar to "disinfect" it. If apple cider vinegar is unavailable, just use water.

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    Q: On WebMD there is information stating that high fiber foods such as raw fruits, and vegetables can irritate or flare up Crohn's disease. But, your article on Chron's disease says to switch to a vegan diet after detoxing. Why would raw fruits and vegetables flare up Chron's disease? Why do your articles suggest to eat raw fruits and veggies when people say it can irritate the disease?

    A:

    We don't subscribe to that. We do our own homework at Dherbs.com. There is no confusion at Dherbs because we use logic, reason, common sense, intuition, wisdom, etc. So we are not confused in regards to food and health.

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    Q: I read some of your informative articles on menstruation and I am highly impressed, you are very knowledgeable and generous with your knowledge thank you for all you do! For a long time, I have suffered with Premenstrual Syndrome (PMS). I recently tried sea moss, Irish moss and it has benefited me because it provides vital nutrients to the body, does your company have any products that provide nutrients to the body and for weight loss. Please email me thank you take care!

    A:

    1. Change your diet (go raw foods/vegan: no meat or dairy products) 2. Perform TOTAL WOMAN CLEANSE (TWC) 3. After TWC, take daily MOON CYCLE FORMULA, FEMALE HORMONAL FORMULA, and FEMALE HEALTH TEAWEIGHT RELEASE CLEANSE AND REGIMEN.

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    Q: I notice that my 5 year old son as a cavity, and also his teeth are of a grayish color. He does not eat a lot of sweets, and artificial foods. I try to eat food that is organic, lots of fruits and vegetables. My concern is that, he is not getting enough vitamins, protein, and calcium. Is there of particular diet that you would recommend for my child?

    A:

    To make sure your child is getting enough nutrients, give the child Dherbs.com Children's Nutritive Formula 9, Calcium Extract, and Moringa Seed Extract. (Read our article on Moringa in the articles section of our site).

    Article:
    Moringa

    Product Links:
    Children's Calcium Extract
    Children's Iodine Extract
    Moringa Seed Extract

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    Q: My question is in regards to mal absorption of nutrients due to the lack of large and small intestines. Can you offer any helpful suggestions as to how I can assist him in his growth and development?

    A:

    When there is a lack of the intestines mal-absorption will occur if nutrients are not in ionic liquid form, i.e. KHEMETIAN GOLD.

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    Q: I just came across this information, and I am VERY CONFUSED! I have recently come into consciousness about my health, origins, spirituality, etc. I am an avid reader of your site, and I am preparing to purchase your Full Body Detox. But, PLEASE TELL ME IF THIS IS TRUE: That on December 31, 2009, we (as a people) cannot buy any herbs, nutrients, without the prescription of a doctor (Codex)? I've been reading many articles, but due to brain overload it's very hard for me to comprehend. Does this mean there will be no more Dherbs.com, or health food stores selling herbs? Also, if you happen to write an article on this can you please let me know about an "urban legend" that there was a "world" meeting among leaders, and Oprah was the only black woman in attendance, and that legislation like Codex was brought into the forefront to decrease the Earth's population. After reading some articles, I could see a connection with this "urban legend", when one stated that Codex could possibly kill 3 billion people. I know you have mentioned it briefly in a Q&A on your site as well as an article on Hybrid Foods, but I am seeking your wisdom and commentary due to your ability to explain in layman's terms. I hope you can answer my questions as myself and many others look to your site for Overstanding.

    A:

    Not true! Don't waste your time worrying about Codex A. Think positive, Beloved! The urban legend is laughable. Many people just like to think negative, so they create negativity in their life. That has nothing to do with Codex A, but their own thinking! You can relax, Beloved!

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    Q: Does life come from the eating (chewing) process or does it come from the nutrients absorbed from what we eat? If the latter, would it be possible to sustain life from only ingesting the herbs on your website?

    A:

    Life comes from solar energy. Food is a secondary source! You wouldn't be able to live off of herbs alone, not in America anyway!

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    Q: I have read about your detox system on your site and others. Here is the product that I am thinking about purchasing: Full Body Detox I have some questions... 1) Is there a diet plan or eating plan that comes with this order? and 2) I have 100 pounds to lose and am thinking about going on the Medifast plan. That is a high (vegetable) protein diet with no fruit and not a lot of vegetables allowed. Would these supplements in the detox plan help my organs that might be taxed a bit on this diet with very little vegetables and no fruit? I am skeptical about #2...I think raw fruits and vegetables are so important inour diets, yet, I do need to drop weight fast. I look forward to any thoughts that you might have.

    A:

    Yes, the Full Body Cleanse comes with a dietary regimen prescribing an all-raw foods diet (fruits, vegetables, raw nuts and seeds). This means no meat, dairy, grains, or processed foods.

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    Q: Which are the best fruits and vegetables that promote weight loss during the detox and should the nuts be excluded? Do I need a combination of protein, carbohydrates and fats in order to lose substantially and if so, are there fruits and vegetables in these categories and is there possibly a limit to certain ones?

    A:

    All fruits and vegetables help to tone you to the weight you desire. Why exclude nuts? Weight comes from meat, dairy products, refined products, etc. Not natural foods! Don't worry about protein, carbs, etc. It creates confusion! Real food doesn't cause problems. Let all the dietary confusion go and you will be fine!

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    Q: So what are the essential nutrients and what products do you have or that I can buy that will do what is need to resolve this skin problem??

    A:

    THE ESSENTIAL NUTRIENTS ARE ALL 102 MINERALS (CALCIUM, POTASSIUM, SODIUM, MAGNESIUM, ZINC, IRON, ETC.), VITAMINS, AMINO ACIDS, B-VITAMINS, ETC. FOR THE SKIN PROBLEM, I SUGGEST PERFORMING THE FULL BODY DETOX FOR STARTERS. APPLY OZ OIL EXTERNALLY TO THE FACE, ESPECIALLY AFTER A GOOD FACIAL WASH AND SCRUB.

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    Q: I have been diagnosed with, Hemochromatosis. I would like to know what food fruits, and vegetables has little or less iron?

    A:

    Iron in food is NOT your problem. Synthetic iron pills are.

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    Q: How often should one eat cook food? I'm a vegan, I do not consume any meat, seafood, milk what so ever. I eat water cresses like everyday so as cook food. Like white rice with black bean sauce, spinach, and pasta at time's I'll eat some Chinese fried rice, veggie roll, steamed vegetables, any advice?

    A:

    You can eat cooked food as much as you like. However, try to incorporate as many nutrient-dense raw foods, such as fresh fruits and vegetables, raw nuts and seeds, into your diet to make sure you are receiving an adequate amount of nutrients.

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    Q: Mr. DHERBS are there foods- such as fruits and vegetables that would help humans, expands ones IQ, comprehensive level, and even be more humane, is there such a diet. LJ

    A:

    Yes, there is such a diet and the herbivores in the wild are proof of it. Just eat raw foods and you'll be fine. Drink plenty of Gotu Kola tea daily and this will help expand the IQ. Our BRAIN TUNER Formula is very ideal for this

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    Q: Please reply to this (I will not buy from you unless you reply to my email; I want to check some things with you before I buy): 1- Please tell me if the following products in your website can be taken by pregnant women: folic acid, iron phosphate, bioflavonoid formula, iodine phosphate, multi vitamins and minerals, vitamin c formula, b-vitamin complex, iron phosphate tea? 2- I want to buy all the nutrients (vitamins, minerals, etc.) that I need for my baby (I'm 3 months pregnant). If I buy the multi vitamins and minerals, do I need to supplement any additional products that I mentioned above (esp. folic acid, vitamin c, iron, b-vitamin complex)? 3- I also want to buy Eklampein formula, prenatal laxative, prenatal formula, healthy pregnancy, and prenatal tea. Since I can't buy all the products that I mentioned in this email; I need your help to buy less. Because the ones that I will buy; I will buy enough to last me about 5/6 months (so I will still be buying so many from you even if I buy 3 or 4 different products). I don't have enough money; please work with me and tell me which ones I need for complete prenatal care and since I will be buying too many; please give me discount (so I can afford it and take good care of myself and my baby in the same time).

    A:

    Folic acid, iron phosphate, bioflavonoid formula, iodine phosphate, multi vitamins and minerals, vitamin c formula, b-vitamin complex, iron phosphate tea can all be taken by a pregnant woman. You could delete bioflavonoid and B-vitamin complex though and still get necessary nutrition for your pregnancy. And yes, Dherbs.Com will give you a nice discount on a large order. Now here's what I would personally suggest for a great pre-natal regimen: PRE-NATAL FORMULA ELECTRIC GREENS CELL FOOD VITAMIN C FORMULA IODINE PHOSPHATE FOLIC ACID IRON PHOSPHATE FORMULA PRE-NATAL TEA PRENATAL LAXATIVE (optional)

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    Q: What are the best juices, nutrients and supplements for High Blood Pressure, Diabetes and High Cholesterol?

    A:

    Please consult our articles on "HIGH BLOOD PRESSURE (HYPERTENSION)", "DIABETES", and "HIGH CHOLESTEROL" for recourse and remedy (which are listed near the bottom or end of the articles). Or, consult our "HERBAL CHART"!

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    Q: I am currently doing the Full Body Cleanse and my "meal" is typically a salad. To keep it interesting, I add different vegetables and fruits to it. I am not creative enough to think of other meals that I can possibly eat that consists of only raw foods. Any suggestions. I am struggling and I have two weeks to go.

    A:

    A typical detox raw food program looks like this

    Breakfast:

    Green smoothie: 1 1/2- 2 cups water / 1 cup greens / 3-5 medium pieces of fruit blended.

    (see "Green Smoothie Revolution" Boutenko for more info)

    Bridge: 2-3 medium sized fruits

    Lunch:

    Raw Wraps: collard greens as wraps/ tomato, cucumber, bell pepper / fresh herbs / Sauce (salsa/tahini/guacamole/ etc))

    Bridge:2-3 medium pieces of fruit

    Dinner:

    Raw pasta: Zuchini sliced with a potato peeler / veggies / Homemade pasta sauce made in blender / sprouted quinoa or legumes 

    Snack: Sorbet: Blended frozen fruit in a blender

     

    Hope this helps,

    Gary Gibson HHC CPT BMI VLC

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    Q: How often should one detox? Other than raw fruits & vegetables, what other foods would you recommend?

    A:

    One should detox 3-4 times per year. Eat the foods mentioned in the ALTERNATIVE DIET AND LIFESTYLES MANUAL. Consider going Vegan!

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    Q: Do the supplements that go along with the Full Body Cleanse serve as an apetite curver being that only raw foods such as; fruits, vegetables, nuts, and seeds can be consumed during this process?

    A:

    Great question. The key to successfully The Full Body Cleanse, is to not starve yourself. We want you to consume fresh fruits, and vegetables until you are content. Many people forget that the elephant, which is one of the biggest mammals on land is in fact a vegetarian. You can still eat veggies, fruits, nuts, seeds, and be content. I have provided you with a link to the recipes section on our site. Please click the link, and then look at the section entitled, "Raw Recipes." Under that section you will find a bunch of recipes that you can use while cleansing.

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    Q: For the last 2 weeks, I've been eating only raw foods. My daily intake mainly consist of snow beans, green beans (string beans), kale, carrots, a small amount butter and crackers, bananas, apples, pears, lettuce, tomatoes, dates, spinach and filtered water. My question is: Am I getting the required nutrients and how would I know if I were not and specifically, how would I know what nutrient was missing. I also take the MALE HORMONAL FORMULA and JACKRABBIT FORMULA (regardless of whether I intend to engage in sexual activity).

    A:

    OF COURSE! WHAT TO KNOW FOR SURE? GO GET A MINERAL TEST DONE. FIND SOMEONE IN YOUR TOWN WHO DOES NUTRITIONAL TESTING OR LIVE BLOOD CELL MICROSCOPY.