4 Tips To Boost Nutrients In Your Food + An Anti-Aging Soup Recipe (2024)

Functional Food

Author:

October 22, 2019

Functional Medicine Doctor & NY Times bestseller

By Mark Hyman, M.D.

Functional Medicine Doctor & NY Times bestseller

Dr. Mark Hyman is a practicing family physician, a 13-time New York Times best-selling author, and an internationally recognized leader, speaker, educator, and advocate in his field. He is the Director of the Cleveland Clinic Center for Functional Medicine.

4 Tips To Boost Nutrients In Your Food + An Anti-Aging Soup Recipe (3)

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October 22, 2019

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My hope is that you acquire all the tools you need to make your own healthy meals at the drop of a hat. To do that, however, it's important to be aware of certain cooking principles that can either benefit or destroy the nutritional density of your food. The methods you use matter—meaning you can turn the highest-quality ingredients into a poor-quality meal if you're not a conscious cook.

Here are four tips on how to become a conscious cook, so you can increase the nutrient content in your food:

1.

Cook with the right fats.

Certain kinds of seed oils are better to use for drizzling than for cooking, including sesame, flax, and hemp oils; and the same goes for nut oils from almonds, walnuts, and macadamias. These polyunsaturated fats oxidize when exposed to heat and turn into harmful compounds, but when used to season food after cooking, they can provide many beneficial nutrients and healthy fats, along with tons of flavor. Extra-virgin olive oil also falls into this category.

So, what should you use for cooking? Avocado oil, coconut oil, and ghee are best for high-heat cooking due to their stable saturated fats, which means they have a higher smoke point. And note that if your fats reach their smoke point while you're cooking, beneficial nutrients and phytochemicals will be lost, harmful compounds will be created, and your food will come out with an unpleasant burnt flavor.

2.

Lower and slower is better.

High-temperature cooking methods can create carcinogenic byproducts and turn what was a high-quality cut of meat into an unhealthy meal. When fats or proteins are exposed to high heat, a chemical reaction takes place resulting in compounds called advanced glycation end products, or AGEs. The name is no coincidence, considering that these harmful toxins accelerate the aging process by increasing oxidative stress and inflammation within the body. The addition of sugar makes this reaction even worse (so avoid those sugary BBQ sauces!).

Change your cooking methods to reduce your exposure to these toxic compounds. Focus on lower-temperature, slow cooking for meat—such as baking, poaching, and stewing—as well as methods that embrace moisture, like cooking in a slow cooker. Using an acidic marinade prior to cooking (think vinegar or lemon juice) can also counteract the negative effects of cooking proteins at high temperatures. Be cautious with your veggies, too—marinating them with anything sugary and cooking on high heat will also produce AGEs.

3.

Soak for better digestion.

Nuts, seeds, grains, and legumes are all healthy, whole foods, but they can be made more easily digestible by soaking them prior to cooking. That's because soaking them in water mimics the germination process, helps to deactivate certain nutrient inhibitors like phytic acid, releases greater amounts ofcertain nutrients, and activates enzymes that will assist your body in digesting them. Soaking times vary by ingredient but can easily be found online.

4.

Avoid boiling.

When vegetables are submerged in water and boiled, certain nutrients, like B vitamins and vitamin C, leach into the water. If you toss that water, you toss the nutrients. Blanching, or quickly submerging vegetables in boiling water and then plunging them in an ice bath, can also produce some nutrient loss, though the effects are less than boiling for an extended time. It's better to steam, sauté, or roast vegetables instead. These practices retain more nutrients, plus they incorporate fat that will help your body absorb certain nutrients. Making soups or stews is also a good option because you consume the nutrient-rich liquid the vegetables cook in.

That said, below is a soup recipe you can quickly whip up that's nutrient-dense and filling. Plus, it's incredibly delicious!

Anti-Aging Asparagus Soup

Serves 4

This soup makes an excellent meal all on its own, thanks to healthy fats from coconut milk, protein from healing collagen powder, and phytonutrients from asparagus, leeks, and garlic. Those benefits also make it a great way to fight the aging process and support a resilient body. It's creamy and filling with just the right amount of spice from fresh ginger and smoked paprika, though you can use less of these ingredients if you prefer.

Ingredients:

  • 2 bunches asparagus
  • ¼ cup pepitas
  • 3 tablespoons plus 1 teaspoon avocado oil
  • 1 medium white onion, finely diced
  • 2 tablespoons micro-grated peeled fresh ginger
  • 3½ large leeks, chopped
  • 3 tablespoons coconut aminos
  • 4 cups (32 ounces) vegetable broth
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon sea salt
  • grated zest of 1 lemon
  • 1 cup full-fat unsweetened coconut milk
  • 4 scoops (about ¼ cup) collagen powder (optional, not vegan-friendly)
  • Freshly ground black pepper

Method:

  1. Cut 4 of the asparagus spears into thirds and set aside for garnish. Roughly chop the remaining spears.
  2. Heat a medium sauté pan over medium-high heat. Add the pepitas and continuously stir and shake until the seeds are fragrant and toasted, about 5 minutes. Remove from the heat and set aside.
  3. Heat the 3 tablespoons avocado oil in a large pot over medium heat until shimmering. Add the onion and sauté for 5 minutes. Add the ginger, leeks, and coconut aminos; stir well; and cook down for 5 minutes. Add the chopped asparagus, broth, paprika, garlic powder, and salt and bring the mixture to a boil over medium heat. Reduce the heat and add the lemon zest and coconut milk.
  4. Remove the soup from the heat and allow to cool for several minutes. Pour into a blender, add the collagen powder (if using), and blend until smooth.
  5. Heat the remaining 1 teaspoon avocado oil in a small sauté pan over medium-high until shimmering. Add the reserved asparagus spears and lightly sauté until tender, about 3 minutes.
  6. To serve, divide the soup among four bowls and place 3 pieces of sautéed asparagus in the center of each bowl. Sprinkle with the toasted pepitas and freshly ground pepper.

Excerpted from Food: What the Heck Should I Cook? Copyright © 2019 by Mark Hyman, M.D. Used with permission of Little, Brown and Company, New York.All rights reserved.

4 Tips To Boost Nutrients In Your Food + An Anti-Aging Soup Recipe (2024)

FAQs

What is the number one anti-aging fruit? ›

Berries are a great source of antioxidants and other nutrients. Eat more strawberries, blueberries, and blackberries to help with anti-aging and longevity.

What foods are best for anti-aging? ›

Foods to Favor
  • Romaine lettuce. It's high in vitamins A and C, which curb inflammation. ...
  • Tomatoes. They're rich in a nutrient called lycopene. ...
  • Salmon. It's high in omega-3 fats, which fight inflammation. ...
  • Lentils and beans. These are good sources of protein and are loaded with fiber and nutrients. ...
  • Oatmeal.
Sep 22, 2014

What foods make you age slower? ›

Foods that support aging also include nuts, yogurt, whole grains — such as black rice — and fatty fish, such as salmon. Green tea and raw honey may be helpful as well. Such foods can help with some of the visible signs of skin aging, along with systemic signs, such as thinning bones and cognitive function.

What foods make you look younger? ›

The Anti-Aging Diet: Foods for Youthful Skin
  • Water, plain water. ...
  • Fruits and veggies high in antioxidants. ...
  • Nuts, seeds, and grains. ...
  • Green tea. ...
  • Healthy oils. ...
  • Avoid unhealthy fats and sugars. ...
  • Limit alcohol. ...
  • Keep your skin healthy and youthful.

How to look 20 years younger naturally? ›

8 Ways to Maintain a Youthful Appearance
  1. Stay out of the sun. While it's true that the sun isn't the only factor in the overall appearance of your skin, it does play a huge role. ...
  2. Drink plenty of water. ...
  3. Get some ZZZs. ...
  4. Rub it in. ...
  5. Eat a diet rich in plants. ...
  6. Get moving. ...
  7. Establish a good routine. ...
  8. Limit alcohol and caffeine.

What is the number one anti-aging vitamin? ›

Dr. Nicholas Perricone who is famous anti-aging doctor from New York said that “Vitamin C or ascorbic acid is highly effective and the very first vitamin that has been discovered which has antioxidant activity and inhibition of melanin formation.

What can I drink to tighten my skin? ›

Below are 17 of the top foods that Dermatologists know help to purify, brighten and tighten your skin naturally.
  • • Green Tea – Full of antioxidants and polyphenols which fight free radicals. ...
  • • Turmeric – Powerful anti-inflammatory.
  • • Avocado – Healthy fatty acids help to hydrate the skin.
Feb 22, 2017

What can I drink to slow down aging? ›

What can I drink to look younger? Some studies indicate the following drinks could help with anti-ageing, including soy milk for fewer wrinkles, green tea to beat inflammation, and pink grapefruit for smoother skin.

What foods damage collagen? ›

Sugar and refined carbs can damage collagen

Other nutrients that aid the process of collagen production include zinc, vitamin C, and copper. So, fruits and vegetables high in vitamins and minerals are also a friend to supple skin.

Which nuts are good for anti-aging? ›

Yes, they're small, but tree nuts like almonds, walnuts, cashews, pecans, and pistachios have big anti-aging powers. These crunchy snacks contain special nutrients that can help delay or prevent age-related heart disease, stroke, type 2 diabetes, nerve disease, and some types of cancer.

What food is good for skin repair? ›

This article takes a look at 12 of the best foods for keeping your skin healthy.
  • Fatty fish. Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. ...
  • Avocados. Avocados are high in healthy fats. ...
  • Walnuts. ...
  • Sunflower seeds. ...
  • Sweet potatoes. ...
  • Red or yellow bell peppers. ...
  • Broccoli. ...
  • Tomatoes.

What ages your face the most? ›

Exposure to light is a top cause of premature aging: Sun exposure causes many skin problems.

What fruit is good for anti-aging? ›

I believe that citrus fruits such as oranges, grapefruits, lemons, and limes might be excellent choices when it comes to foods rich in vitamin C. These fruits not only contain antioxidants but also provide significant amounts of vitamin C, which may contribute to fighting wrinkles and promoting healthy skin.

What is the most powerful anti-aging substance? ›

#1 Hyaluronic acid

Where there is hydration, there is a fair fight against premature aging. If our skin is hydrated and well-moisturized, the water expands your outer skin barrier, helping to minimize the appearance of fine lines and wrinkles.

Which fruit is best for younger skin? ›

Top 12 Anti-aging Foods for Young-Looking Skin
  1. Avocado. Avocado is an anti-ageing superfood that is loaded with a distinct combination of nutrition and phytochemicals [3]. ...
  2. Berries. ...
  3. Pomegranates. ...
  4. Tomatoes. ...
  5. Cruciferous Vegetables. ...
  6. Spinach. ...
  7. Orange-coloured Vegetables. ...
  8. Broccoli.
Dec 20, 2023

Which fruit is no 1 when it comes to antioxidants? ›

Although red and purple fruits like blueberries, pomegranates, tart cherries, blackberries, goji berries and raspberries have the highest quantities, antioxidants are also abundant in various plant foods.

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