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5 food tips to healthy eating

SINGAPORE — We all want to be diligent about keeping our diets healthy, but many of us may be missing out on the natural benefits of food because they aren't prepared properly.

We might be missing out on nutritional benefits because we prepare our food incorrectly. Photos: iStock.

We might be missing out on nutritional benefits because we prepare our food incorrectly. Photos: iStock.

A version of this story first appeared on ELLE.sg

 

SINGAPORE — We all want to be diligent about keeping our diets healthy, but many of us may be missing out on the natural benefits of food because they aren't prepared properly.

Here then, are five tips you can practise to make sure you get the most out of what you eat:

1. GRIND YOUR FLAXSEED.

If you’ve been sprinkling these in their whole form into your smoothie or yoghurt, here’s news — all those omega-3s and lignans are simply passing straight through your system. Experts say that flaxseeds should be taken ground, which makes it easier for your body to digest them and absorb their nutrients. You can buy them pre-ground in supermarkets or, better still, grind them yourself with a flax mill.

2. STEAM YOUR BROCCOLI.

How you prepare this veg for consumption will determine how much of its cancer-fighting benefits you get. Boiling or frying broccoli is a sure way of destroying most of its nutrients, while steaming it is the only way to ensure they are completely preserved.

3. DRINK TEH-O.

Yes, we all know drinking tea with milk is as common as, well, drinking coffee with milk. But the next time you make yourself a cup of tea, drink it without milk. Studies have shown that dairy may take away some of the cardiovascular benefits that tea offers. On the other hand, here’s one thing you should add to green tea — lemon juice. Citrus juices have been found to boost its antioxidant powers.

4. CRUSH, NOT CHOP, GARLIC.

Yes, many recipes call for you to chop garlic, but next time, instead of doing so, crush it and let it sit for at least 10 minutes before you start cooking. This helps to release an enzyme within the garlic, called allicin. This enzyme is the one that reduces the risk of heart disease and boosts blood circulation by acting as a blood thinner.

5. SOAK BROWN RICE AND WHOLE GRAINS BEFORE COOKING THEM.

While brown rice beats its white polished cousin in the health stakes, unrefined grains contain antioxidant compounds called phytates. These can bind to vitamins and minerals in the food and prevent them from being absorbed by your body. To get rid of these phytates, the grains should be soaked in water overnight or for at least eight hours. Incidentally, soaking also helps the grains release phytase, a beneficial enzyme that makes them more easily digestible. Talk about doing double duty.

 

A version of this story first appeared on ELLE.sg

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