Simple tips to make your food more nutritious

We all want to be the healthiest we can be but sometimes trying to decipher healthy habits from fad super food trends can be overwhelming not to mention expensive.

Try these simple health tips to boost the nutrients in your diet and make family meals more nutritious –

  • Increase calcium and minerals in your diet by squeezing fresh lemon juice into empty cracked egg shells and store in the fridge overnight. The acid in the juice leaches out the minerals from the egg shells. Use in warm water in the morning to boost digestion and aid nutrient absorption.

  • Add a dash of extra virgin olive oil to cooked vegetables to increase antioxidant and anti-inflammatory benefits. The oil also aids the absorption of fat soluble nutrients from your veggies.

  • Add lime or lemon zest and a squeeze of juice to fresh fruit to increase the vitamin C content and to bring out the flavour of the fruit.

  • Shave brazil nuts and add to salads to boost selenium content. Selenium is a powerful antioxidant necessary for cell protection, thyroid function, liver health and a healthy cardiovascular system. This also works well with large nuts such as macadamias, a good source of magnesium, iron and vitamin B6.

  • Add dulse flakes (available from health food stores) to ground sea salt to boost iodine and mineral content. Natural salt contains less iodine than the highly processed iodised salt so make your own healthier version by adding tasty seaweed dulse flakes.

  • Add nuts and seeds such as flaxseeds and walnuts to porridge, breakfast cereals or smoothies to increase essential fatty acids in the diet. Essential fatty acids cannot be manufactured by the body and are essential for good health.

  • Grate carrot or zucchini into bolognaise or cottage pie to increase the vegetable and fibre content of your meals. Add sweet potato to mashed potato to boost the vitamin A and antioxidant health benefits.

  • Add fruit and herbs to water to infuse flavour and nutrients. Try experimenting with cut passion fruit, lime, whole blueberries, mint leaves or chopped cucumber.

As you can see making small simple changes can significantly increase the nutrients in your diet. Including a broad variety of nutrients is necessary in order for our bodies to be able to function at their optimum health. Try these simple health tips at home and let me know how you get on.

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