Iron deficiency is a prevalent concern, especially among adolescent girls and women up to middle age. While meat serves as an excellent source of iron, there are numerous plant-based alternatives, including fortified breakfast cereals, enriched bread, leafy greens, tofu, beans.
Pairing Plant-Based Iron Sources with Vitamin C
Augment the nutritional content of a green garden salad by incorporating leftover cold pasta or potatoes. When these foods are allowed to cool, they transform into resistant starch, acting akin to soluble fiber.
Enhancing Nutritional Value with Cold Pasta and Potatoes
To maximize the nutritional benefits of carrots, pair them with eggs in a garden salad. Adding cooked eggs aids in the absorption of carotenoids present in raw vegetables, such as carotene and lycopene.
Maximizing Carrot Nutrition with Eggs
Garlic offers potential health benefits, including cancer prevention. To retain its potent disease-fighting properties, chop or crush garlic and allow it to rest for about 10 minutes before heating.
Preserving Garlic's Health Benefits
Substitute pumpkin puree for cooking oil in baked goods to enhance their nutritional profile. Pumpkin puree provides vitamins A, B1, B6, and C, folate, fiber, potassium, and magnesium.
Replacing Oil with Pumpkin Puree
Keep a bowl of almond slivers on the table for a convenient and nutritious snack. Almonds are rich in protein, heart-healthy monounsaturated fats, and fiber, making them an excellent addition to various dishes and snacks.
Nutrient-Rich Almond Snack
Add blueberries to meals to increase their nutritional value and potential mood-boosting benefits. Blueberries can potentially elevate serotonin levels in the brain and reduce inflammation caused by free radicals.
Mood-Boosting Blueberry Addition
Instead of cooking vegetables separately, incorporate them into existing dishes to boost their nutritional content effortlessly. From sandwiches to spaghetti sauce, adding vegetables like mushrooms, onions, carrots.
Incorporating More Vegetables