Green leafy vegetables are an irreplaceable part of a good diet. Most people know they should eat them, but certain things, like being lazy about preparing them, can make it difficult to eat them.
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Nutritionist Juliana Andrade points out that dark green vegetables are the nutrient champions. “They provide fiber, antioxidants, vitamins A, C, K, and minerals like calcium and iron. But what many people don’t know is that much of these benefits depend on how they are prepared and combined with other foods.”
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Add a fat source
Nutrients such as vitamin K, lutein, beta-carotene, and other carotenoids found in kale are fat-soluble. “This means that, if the vegetable is consumed pure, the body absorbs much less of it. The solution is simple: season with olive oil, avocado, nuts, seeds. Even small quantities help to increase the bioavailability of nutrients”, reinforces the nutritionist.
Chew well
Chewing is an important process to acquire all nutrients. “Raw kale is rich in sulforaphane, a compound associated with disease prevention. But it is only released when the leaf is cut, crushed or chewed.
Food is versatile and can be eaten in different ways.
Cooking May Enhance Some Nutrients, But Harm Others
When cooking, it is important to think about the technique that will be used. “Heat increases the availability of certain antioxidant compounds, but reduces sensitive vitamins, such as vitamin C and some B vitamins.”
Hitting is a good option
The nutritionist points out that fermentation (as in kale kimchi) or processing vegetables in a blender breaks down cellular structures, making nutrients easier to access.
Avoid too much calcium
“For those looking specifically for the iron found in vegetables, it is best to avoid consuming coffee, black tea or milk immediately during meals, as they can reduce the absorption of this mineral. There is no need to cut it out, just separating it for 1 to 2 hours will do the trick,” adds the professional.
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