Nutrient Boosting Guide

Inside this guide

BOOST YOUR FOOD'S NUTRIENTS Nutrition Reference  Educational Use Based on general food-science principles; individual absorption varies. Page 1 Boost Your Food's Nutrients 17 Simple Prep & Pairing Hacks That Unlock More Nutrition Sometimes it's not about eating more — it's about a small tweak in prep or pairing that unlocks more nutrition from what's already on your plate. Slicing mushrooms and drying them in the sun boosts their vitamin D; cooking tomatoes with a little oil increases how much lycopene you actually absorb. This guide lists 17 such hacks, colour-coded by the nutrient they boost, with the reasoning behind each and how to do it. Colour Key Vitamin D Antioxidant Boost Minerals Calming Vitamin A Enzyme Activation Resistant Starch Vitamin C Vitamin E Circulation The 17 Nutrient-Boosting Hacks Food Nutrient The Boost How to Do It 1. Mushrooms Vitamin D Mushrooms naturally contain some vitamin D, but slicing and drying them in direct sunlight significantly boosts their vitamin D content before cooking. Slice and leave in direct sunlight for 1-2 hours before cooking as usual. 2. Eggs Vitamin D Most of an egg's vitamin D and nutrients are concentrated in the yolk, but overcooking can degrade some of it. Cook yolks lightly (soft-boiled or sunny-side up) rather than well-done, and never discard the yolk. 3. Tomatoes Antioxidant Boost Tomatoes are rich in lycopene, but cooking them with a bit of oil increases how much your body can absorb, since it's a fat-soluble antioxidant. Cook tomatoes in a little olive oil or ghee rather than eating them completely raw and dry. 4. Blueberries / Dark Grapes Antioxidant Boost Resveratrol, a key antioxidant in these fruits, is concentrated mostly in the skin.…