Ways To Get The Most Nutrients From Your Food

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It’s a well-known fact that fruits and vegetables are rich in essential nutrients and a cornerstone of a healthy diet. But did you know that how you prepare and eat your food can dramatically increase the amount of nutrients your body actually absorbs?

From raw veggies to strategic food pairings, here are smart ways to boost nutrient absorption and make the most of every bite.

 

Ways To Get The Most Nutrients From Your Food

1. Eat Water-Soluble and Heat-Sensitive Nutrients Raw

Water-soluble vitamins, such as Vitamin C and the B vitamins, dissolve in water and are easily destroyed by heat. That’s why it’s best to enjoy many of these foods raw.

Great sources include:

  • Bell peppers
  • Leafy greens like kale, spinach, and rocket

However, some veggies like broccoli and Brussels sprouts—also rich in Vitamin C—can be a bit too bitter raw. To preserve nutrients while making them more palatable, try gentle cooking methods like:

  • Steaming
  • Sautéing
  • Roasting

These techniques minimise nutrient loss while enhancing flavour.

 

2. Cook Tomatoes and Carrots for More Beta-Carotene

Unlike water-soluble vitamins, fat-soluble nutrients like beta-carotene (a form of Vitamin A) become more available when cooked.

Beta-carotene is what gives carrots and tomatoes their vibrant orange and red colours, and it's essential for:

  • Eye health
  • Immune function
  • Healthy skin

Cooking breaks down the plant cell walls, helping your body absorb more of this vital nutrient. So go ahead—roast, simmer, or blend them into a sauce!

👉 Need ideas? Try these 7 easy carrot recipes from Myrecipes—delicious and nutritious!

 

3. Pair Foods to Maximise Nutrient Absorption

Some nutrients are better absorbed together. Strategic food pairings can boost the bioavailability of key vitamins and minerals.

One powerful example?
Pair iron-rich foods with Vitamin C.

This is especially important for vegetarians and vegans who rely on non-heme (plant-based) sources of iron such as:

  • Lentils
  • Tofu
  • Fortified cereals
  • Dark leafy greens
  • Pumpkin seeds

Pair these with:

  • Citrus fruits (e.g., oranges, lemon juice)
  • Strawberries
  • Tomatoes
  • Capsicum

So the next time you have iron-rich cereal, wash it down with a glass of freshly squeezed orange juice for better absorption.

📺 Watch our food pairing to learn more!

 

4. Learn and Eat Together at Otao Kitchen

At Otao Kitchen, we believe that food is more than fuel—it’s a way to connect, share stories, and celebrate culture. Our hands-on cooking classes not only teach you how to make flavourful, nutritious meals, but also guide you through the cultural wisdom behind ingredients and techniques.

Whether you're exploring plant-based cuisine, Asian flavours, or learning to cook for better health, our chefs and nutrition-minded team will help you get the most from your meals.

 

Ready to Cook Smarter?

Join us at Otao Kitchen and explore how food can nourish your body and soul.
👉 Book a cooking class today and unlock the full potential of your meals.

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