How to Power Up and Maximize Your Nutrition:
As all the fresh fruits and veggies come in from the garden, Nurse Concierge would like to let you know of a few ways to get the most benefit from your foods. After all, food is our body's fuel.
1) Pick the yellowest ears of corn~you'll reap 7% of your daily requirement of vitamin A from yellow corn versus none from white corn. Try adding a chili pepper to a corn dish to enhance your ability to digest corn's protein.
2) Bake with avocados instead of butter~over 75% of the fat in avocados is the healthful kind and it will add nearly 20 vitamins, minerals and phytonutrients to cookies, cakes and muffins.
3) Cook carrots whole~carrots retain 25% more falcarinol, a cancer-fighting compound, if they are not chopped before the are cooked.
4) Toss pink grapefruit segments into smoothies~Mixing this refreshing fruit in a blender breaks down its cell walls which make cancer-fighting lycopene more available for your body to absorb. Toss in some spinach and the vitamin C from the grapefruit will help you absorb the iron in the dark, leafy greens.
5) Tear your lettuce in advance~A study from the Journal of Agricultural and Food Chemistry found that cutting romaine and iceberg lettuce a few hours before serving it can double its antioxidant content.
6) Dice garlic and then let it rest~Maximize this aromatic bulb's powerful medicinal qualities (cancer-fighting compounds, antioxidants, and vitamin C) by allowing it to sit on the cutting board for 10 minutes after chopping, mashing, or pressing it. Heating garlic right away, diminishes its anticancer properties.
7) Refrigerate Cooked potatoes~cook russet or red potatoes and then chill them for 24 hours. Consuming the potatoes after cooling lowers the body's glycemic response to this vegetable by 30-37%. This helps keep blood sugar levels more stable (which curbs hunger).
8) Buy canned tomatoes instead of fresh (my mom is NOT going to like this one)~processed tomatoes such as tomato puree are incredibly rich in lycopene-a carotenoid correlated with lower incidence of cancer, cardiovascular disease, and macular degeneration.
9) Eat kumquats but rub them first~Studies show that limonene, an important essential oil present in these mini citrus fruits, has anticancer properties. Eat about 5 of these little bites to get a good dose of vitamin C, carotenes, and lutein. To reap the maximum benefits, rub them to release their oils and eat them whole (peel and all).
10) Pick dark chocolate over other types of chocolate~Numerous studies have shown that dark chocolate (more than 70%cacao) can lower bad cholesterol, decrease blood pressure, and aid in weight loss.
11) Don't slack off on the kale~this is one of the richest, jam packed veggies that there is. Kale contains beta carotene, folate, vitamin C, calcium, iron, magnesium and potassium.
Fuel up with fantastic foods and energize your life!