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Hi everyone welcome back to the whole
happy life so we've all heard of the saying you are what you eat but I think
it's more than that you are what you absorb in this video I'm going to share
nutrition hacks to boost absorption and get the most out of the foods you eat
let's get started the first trick is to grind flax seeds before you eat them
when you have flax seeds whole they pretty much come out the same way they
went in to be able to get the most nutrition out of them it's a good idea
to grind them to break down that hard exterior you don't need a fancy grinder
anything simple will do such as a magic bullet or your regular coffee grinder
number two eat iron and vitamin C together if you're anemic or if you're
struggling to get enough iron in your diet this tip is for you to boost
absorption from plant foods pair them with vitamin C rich foods when you pair
vitamin C and iron together you get a big boost in absorption roughly three
times as much an example would be something like dark chocolate with an
orange the dark chocolate has iron and the vitamin C comes from the orange I'm
the big believer in having both raw and cooked foods but when it comes to
carrots cooked is better it's because it can be very hard to absorb the vitamin A
the beta carotene in the carrots without cooking when you cook them you boost the
absorption significantly so just cook the carrots if you want to get a big
boost in absorption number four eat veggies with enough fat I'm not saying
lots of fats just enough fat when you eat vegetables without fat it can be hard to
absorb some of the vitamins vitamins such as vitamin A E and K are fat
soluble and need to be eaten in the presence of fat for you to absorb them a
good idea is to eat your veggies with some fat you can choose things like nuts
seeds and nut or seed butter avocado and other whole food sources of fat
avoid coffee and tea with mealtimes both coffee and tea block the absorption of
iron so if you're struggling to get enough iron in your diet it's a good
idea to avoid them during your meals the stronger the coffee or tea is the
less iron you absorb from your meal so stick to herbal teas such as rooibos or
try to have your coffee or tea before your meals eat turmeric with black
pepper and fat turmeric can be really hard to absorb an easy way to boost
turmeric absorption is to add some black pepper and some fat to it black pepper
can actually boost absorption by over 2,000 percent it's quite significant so
even a pinch of black pepper will make a difference eat your oatmeal cold to get
more digestive benefits now when you cool down starchy foods such as oatmeal
and potatoes some of that starch becomes something called resistant starch
basically you can't absorb it but it becomes food for your good gut bacteria
now resistant starch can help weight loss benefit heart health and improve
your digestive health so how do you get resistant starch all you need to do is
cool your oatmeal after you've cooked it let it cool overnight and then enjoy it
the next morning cook tomatoes to absorb more of the antioxidants one of the most
well known antioxidants in tomatoes is lycopene you probably heard about it but
did you know that when you eat tomatoes raw you don't really absorb much of the
lycopene so if you're trying to get more lycopene in your diet a good idea is
to cook your tomatoes before you eat them
not only do unsoaked beans cause gas they can be hard to absorb as well it's
really hard to absorb the minerals so soak your beans overnight in water throw
the water out and then cook them this reduces the gas causing offenders and
makes it a lot easier to absorb the minerals from the beans if you enjoyed
the video and you learned something new give it a thumbs up because you know how
that makes me feel and don't forget to subscribe if you subscribe you'll get
your weekly dose of the whole happy life I create videos on health nutrition
lifestyle and that sort of thing and I would love to see you around again
anyway I will see you in the next video bye

boost absorption

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