Last Updated: 12 Sep 2022, 13:59 IST
To get the most vitamins and minerals from your vegetables, be sure to include raw vegetables in your diet. (Image: Shutterstock)
These tips and tricks will definitely help you get the most nutrients from the meals served to you on a daily basis.
Proper intake of nutrients such as proteins, lipids, carbohydrates, vitamins and minerals required by the body is often neglected. According to the Indian Council of Medical Research, more than 80% of Indians do not consume fruits and vegetables as recommended for a healthy diet.
Although people are gradually becoming more health conscious, there is still a lot of information that people need to know about how to stay healthy. In an interview with HT Lifestyle, Deepti Jain, nutritionist and health coach, recommended several ways to achieve maximum nutrition that helps an individual stay fit and healthy.
Check out ways to maximize nutrition and stay healthy:
- Chew your food thoroughly while eating and make sure there are no distractions like work, TV, etc. Your mouth is where digestion really begins, which then signals the body to prepare for food. Chewing food also promotes improved digestion and reduces bloating. Try to eat at the same time every day, which will keep your metabolism up.
- Staying hydrated is most important for your body. Lethargy, fatigue and constipation can be caused by dehydration. You should drink plenty of water every day.
- Consume foods from every food category to achieve a wide range of vitamins and minerals, including a wide variety of unprocessed foods in your diet. To get the most vitamins and minerals from your vegetables, be sure to include raw vegetables in your diet. Some nutrients can be lost during cooking, especially when done at high temperatures.
- Include only high-quality fats in your diet. For high heat cooking use coconut oil, mustard oil, sesame oil or ghee; use olive oil for salads.
- Consume only high-quality carbohydrates. They consist of whole grains and seasonal fruits and vegetables. You can also choose whole wheat pasta, quinoa and oats in addition to our Indian classics like whole wheat flour, jowar, bairah and ragi etc. along with pulses and pulses to enlighten your taste buds. They are healthier and more nutritious and also provide sustained energy.
- Recognize the richness of spices. Taking anti-inflammatory spices is known to help with insulin resistance, increase metabolic rate, and protect against cardiovascular disease.
- Avoid using non-stick cookware in the kitchen. The expert says Teflon coating chemicals are linked to various types of cancer and tumors. Cast iron is a fantastic substitute as once seasoned it is naturally non-stick and has the added benefit of adding more iron to your food.
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