January 7, 2010(The New York Times News Service) -- Eating healthy starts with the right ingredients -- plenty of fruits, vegetables, whole grains and legumes.
The way we prepare those foods, though, can have a big effect on their nutritional impact. Steamed broccoli is healthy. Deep-fried broccoli? Not so much. Check out these tips on maximizing the healthful benefits of wholesome food:
TOMATOES
Value: A rich source of lycopene, a compound that may reduce the risk of heart disease and some cancers.
How to prepare them: Cooking or processing tomatoes increases the bioavailability of lycopene -- in other words, your body can absorb it more easily. Pairing cooked tomatoes with small amounts of oil or fat -- such as tomato sauce and cheese on a pizza -- also helps absorption. (Of course, you need to be careful not to load up that pizza with fattening toppings if it's health benefits you're seeking.)
Wait, there's more: Cooking also helps the absorption of carotenoids, antioxidants present in yellow, red, orange and some dark-green leafy vegetables.
GARLIC
Value: Allicin, a compound produced when garlic is crushed, may boost heart health and help to prevent some cancers.
How to prepare it: Crush or cut raw garlic to release the allicin. Cooking at high temperatures can destroy allicin, so try adding crushed raw garlic to soups and salads.
No shortcuts: Swallowing garlic pills may be a less fragrant alternative to eating raw garlic, but a 2002 study showed many supplements don't contain the required amount of allicin to show positive effects and processing the garlic may weaken or destroy the compound.
FLAXSEED
Value: A good source of fiber, omega-3 fatty acids and cancer-fighting lignans.
How to prepare it: Our bodies can't easily digest whole flaxseeds, so grind them using a small electric coffee grinder.
Store ground flaxseed in the refrigerator or freezer to slow oxidation.
Fun with flax: Flaxseed has a distinctive nutty flavor. Add it to muffins, sprinkle it on oatmeal, mix with salad dressing or add to chili.
HERBS AND SPICES
Value: A potent source of antioxidants. Cooking with healthy seasonings adds flavor without the need for salt.
How to prepare them: Fresh herbs and spices typically contain more antioxidants than dried ones. If you're using dried herbs and spices, rub them between your fingers to release the oils that have beneficial properties.
Smart storage: Keep herbs and spices in a cool, dry place and replace them when their colors and aromas have faded.
VEGETABLES
Value: Help reduce the risk of cancer and diabetes and lower blood pressure, among other benefits.
How to prepare them: Boiling vegetables causes nutrient loss, so roast, stir-fry, saute or steam them instead. Boiling is fine if you're going to consume the liquid -- for example, in soups and stews. Cutting vegetables into small, uniform pieces helps them cook faster and at the same pace, preserving nutrients.
Buy wisely: When possible, purchase in-season produce that is grown locally to decrease nutrient loss that can occur during travel and storage.
Copyright 2010 The New York Times News Service. All rights reserved.
