How To Make The Most Of The Nutrition In Your Food

Introduction – Why This Topic Really Matters

In my opinion, most people today eat food… but they don’t really get nutrition.

We think eating vegetables is enough.
We think buying fruits is enough.
But many times, the way we cook, store, or combine foods reduces their nutrition.

That is why sometimes people say:

• “I eat healthy but still feel tired.”

• “I eat vegetables but still have low iron.”

• “I eat fruits but no glow on skin.”

The problem is not always what we eat.
Sometimes it is how we eat.

This guide will help you understand:

• What destroys nutrients

• How to cook without losing vitamins

• How to improve absorption

• What mistakes people make

• Simple changes that give better results

If you already read Balanced Diet and Its Importance, this guide will help you go one level deeper.

What Affects The Nutrients In Food?

Many people don’t know that nutrients start reducing the moment food is harvested.

Here are main factors:

These are general research-based ranges, not exact medical numbers.

From what I observe, overcooking is the biggest mistake.

Cooking and Nutrient Loss – Deep Understanding

Water-Soluble Vitamins

These dissolve in water:

• Vitamin C

• B Vitamins

When you boil vegetables in too much water, these vitamins move into the water.

If you throw that water away → nutrients gone.

Better option:

• Use less water

• Steam instead of boil

• Use cooking water in soups

Research cited by the National Institutes of Health shows vitamin C is highly sensitive to heat and can degrade during prolonged cooking.

Heat-Sensitive Nutrients

Vitamin C is very sensitive to heat.

Example:

This is why lightly steaming vegetables is better than over-boiling.

Raw vs Cooked – Which Is Better?

Many people think raw food is always best.
But that is not fully true.

Some nutrients increase after cooking.

Example:

So balance is important.

This connects again to all to know about plant based diet, where cooking methods matter a lot.

According to the Harvard Medical School, cooking certain vegetables can improve the availability of antioxidants like lycopene and beta-carotene.

How To Preserve Nutrients In Fruits & Vegetables

Do Not Overcook

Keep vegetables slightly firm.

Over-soft vegetables = nutrient loss.

Cut Just Before Cooking

When you cut vegetables and leave them open:

• Oxidation starts

• Vitamin C reduces

Cut just before use.

Use Whole Pieces When Possible

Smaller pieces → more surface → more nutrient loss.

 Store Properly

Refrigerate leafy greens.
Keep fruits dry.

Buy Fresh and Local

This is why I always recommend fresh foods for your diet.

Local vegetables:

• Short transport time

• Less storage

• More nutrition retained

Imported vegetables may look perfect but may lose nutrients during travel.

Does Freezing Reduce Nutrition?

Surprisingly, frozen vegetables can be very healthy.

Why?

Because they are frozen soon after harvest.

So frozen is better than old stored vegetables.

How To Increase Nutrient Absorption

Eating nutrients is one thing.
Absorbing them is another.

In my opinion, many people eat healthy but do not combine foods properly.

Add Healthy Fats

Fat helps absorb:

• Vitamin A

• Vitamin D

• Vitamin E

• Vitamin K

• Carotenoids

Example:

Add:

• Olive oil to salad

• Nuts to vegetables

• Seeds to smoothies

Without fat, absorption reduces.

Add Vitamin C With Iron

Plant iron is harder to absorb.

Add lemon juice.

Example:

Spinach + lemon
Lentils + tomatoes
Beans + citrus fruit

Iron absorption can increase by 2–3 times.

Food Combinations That Improve Nutrition

These small combinations improve results.

Mistakes That Reduce Nutrition

From my experience, these are common mistakes:

• Reheating food many times

• Deep frying vegetables

• Overwashing cut vegetables

• Peeling too thick

• Eating only refined food

This is why tips to change your diet for good health must include cooking habits, not only food choice.

Balanced Plate Structure (Practical)

A simple balanced plate:

This connects back to balanced diet and its importance.

Nutrient Breakdown Importance (Approx % Role)

Again, simplified understanding scale.

Year-Wise Food Change & Nutrient Impact

In my opinion, processed food reduced overall nutrient quality in modern diets.

Gut Health and Nutrient Absorption

If digestion is weak, absorption is weak.

Signs:

• Bloating

• Gas

• Weak immunity

• Low energy

Probiotics help.

This links with plant-based eating patterns and gut improvement.

Foods That Destroy Nutrient Balance

Limit:

• Sugary drinks

• Refined flour

• Ultra-processed snacks

• Excess salt

• Trans fats

They do not just lack nutrients.
They reduce nutrient absorption.

Personal Opinion Section

In my opinion, nutrition is not about expensive superfoods.

It is about:

• Fresh vegetables

• Simple cooking

• Proper combinations

• Not overcomplicating

People search for magic foods.
But real change comes from daily small habits.

Simple Daily Routine To Improve Nutrition

Morning:

• Warm water

• Fruit

Lunch:

• Balanced meal

• Lemon on greens

Evening:

• Nuts

Dinner:

• Light meal

• Vegetables

Hydration:

• 2–3 liters water

Consistency matters.