Most plant nutrients dissolve in water and are destroyed by heat. Therefore, it is better not to boil them in a large amount of water, but to quickly steam them for a few minutes to retain their benefits and crispy texture.
As soon as vegetables are picked, the oxidation process begins and they begin to lose their micronutrients. Frozen vegetables are good not only because they are cheaper than fresh ones, but also because they are frozen within a few hours after picking, thereby stopping oxidative processes and preserving all the useful contents.
Another plus is that frozen vegetables can be stored in the freezer for a long time.
11. Add at least some fermented foods to your diet every day
Fermentation is a process of fermentation or ripening, when microorganisms, in conditions of oxygen deficiency, break down carbohydrates and saturate food with the products of their vital activity.
Kefir and other fermented milk products, sauerkraut, kimchi, miso (fermented soybean paste), kombucha (kombucha) – all these are fermented products that contain many B vitamins, other useful biologically active substances, as well as probiotics – living milk – acidic bacteria that improve the composition of the intestinal microbiome.
12. Avoid low-fat yogurt with fillers and sweeteners in favor of full-fat plain yogurt.
Low-fat, protein, sweet, unsweetened yogurts, with additives and fillers can be classified as ultra-processed products with nothing useful left in them. It is better to go back to the roots and eat the simplest yogurt, made from normal fat milk by adding a starter.
13. Instead of milk chocolate, choose dark chocolate, which contains at least 70% cocoa beans
Chocolate has long been considered a bad food, but in reality this only applies to milk chocolate, which has a lot of added sugar. Bitter dark chocolate contains many polyphenols, it is very beneficial for both the intestines and the circulatory system. A few squares of dark chocolate a day will lift your spirits and provide health benefits.
14. Instead of beer, white wine or strong alcohol, drink a glass of red wine.
Quality red wine contains a lot of resveratrol, a polyphenol that is beneficial for the gut microbiome and cardiovascular system, as well as other beneficial compounds. Therefore, if you drink a glass of good red wine at dinner or lunch, you will bring nothing but benefit to your body.