Superfoods have long been the superheroes of our plates, swooping in to save the day with their incredible health benefits. But, hold on a second! Are you sure you’ve been giving them the red carpet treatment they deserve? It turns out that these nutritional powerhouses might have been feeling a little underappreciated lately. As important as it is to have healthy food habits to stay fit or lose weight if that’s your goal, it is also important to eat foods in the right way. Let’s explore five popular superfoods that you have been eating the wrong way all this time.
When it comes to maintaining a healthy diet, superfoods have taken center stage due to their numerous health benefits. These nutritional powerhouses are packed with vitamins, minerals and antioxidants that can boost your well-being. However, it’s not just about incorporating these superfoods into your diet but also understanding how to make the most of their nutritional value.
Here are 5 superfoods you have been eating wrong till now
1. Almonds
Almonds are a popular snack option, but did you know that soaking them can improve digestion and nutrient absorption? Soaking almonds in water overnight activates enzymes that help break down phytic acid, a compound that inhibits nutrient absorption. This process can increase the availability of essential minerals such as zinc and magnesium.
A study published in the Journal of Food Science also found that soaking almonds for 12 hours increased the availability of certain nutrients, including vitamin E and magnesium. Enjoy soaked almonds as a delicious and nutritious snack or incorporate them into your breakfast routine.
2. Quinoa
Quinoa has gained immense popularity as a gluten-free alternative to grains. However, many people miss a crucial step before cooking it—rinsing. Quinoa naturally contains a bitter coating called saponins, which can affect the taste and digestion.
According to a study published in the Journal of the Science of Food and Agriculture, soaking quinoa for a short period (15 minutes) effectively removed saponins and improved the overall sensory quality of cooked quinoa. This simple step will ensure a milder flavor and make quinoa more enjoyable to consume.
Also read: Sweet and sour: 3 quinoa recipes which are tasty, healthy and wholesome
3. Apples
A study published in the Journal of Agricultural and Food Chemistry found that apple skin contains dietary fiber, antioxidants, and other beneficial compounds that contribute to overall health.
The study emphasized the importance of consuming apples with the skin intact to maximize the health benefits. Most of the nutritional value of apples lies in their skin, so instead of peeling them, wash the apples thoroughly and enjoy them with the skin intact.
4. Broccoli
Broccoli is best consumed steamed rather than fried, baked, or boiled. Steaming helps retain the maximum amount of nutrients, including vitamin C, folate, and antioxidants. Overcooking broccoli can lead to nutrient loss, so aim for a tender-crisp texture when steaming it.
A study published in the Journal of Agricultural and Food Chemistry found that steaming broccoli for a short duration (5 minutes) retained the highest levels of vitamin C and other antioxidants, while boiling and frying resulted in significant losses of these beneficial compounds.
Also read: Wipe up these 5 legumes for a host of health benefits
5. Legumes
While canned legumes offer convenience, it’s advisable to avoid them whenever possible. Canned legumes often contain added salt and preservatives. A study published in the Journal of Food Science found that canned legumes contained higher levels of sodium compared to their dried counterparts. Opt for dried legumes instead, which require soaking and cooking but provide a healthier and more natural option. Soaking dried legumes overnight reduces cooking time and enhances digestibility
So, go ahead, experiment with these methods, and elevate your eating habits to a whole new level of nutrition and wellness!