Some ingredients benefit from being broken down by chopping, crushing, or blending. Use these techniques for fruits and vegetables to break down the cell walls of the plant. Crush or chop garlic and onion to release important enzymes.
Soak grains and beans (whether or not you will be cooking them) to reduce their phytic acid. This compound can affect how well your body absorbs the minerals in the beans and grains.
Remember that heat and light can degrade the nutrients in fruit and vegetables. Store all vegetables and leafy greens in the fridge. The exception is root vegetables, which should be kept at room temperature. Store fruits (including tomatoes and avocados) at room temperature and away from direct sunlight. A fruit bowl in a shaded part of the kitchen is ideal. You'll see it regularly - which will encourage you to eat more fruit - but the produce will stay fresh.
Do you chop fresh vegetables and store them in the fridge that way? Squeeze some lemon juice over them and make sure the container is air tight. The vitamin C from the lemon will slow down the decaying process and keep chopped vegetables fresher for longer.
Herbs are a wonderful source of nutrition. Buy fresh herbs, and use this clever trick to keep them bursting with health benefits. Chop them, sprinkle them into ice cube trays, add a little water, and then freeze the herbs.
Foods which are high in Vitamin B, C, and folate should be eaten raw whenever possible. This includes seeds, peas, avocado, bell peppers, broccoli and Brussels sprouts. Try shredding them and eating as a salad.
Did you know that some vitamins are fat-soluble? If you combine foods containing these vitamins with some dietary fat you will absorb more nutrition. One tasty example is eggs with mushrooms, spinach, and sweet potato all cooked in a little butter or coconut oil.
Combining iron with Vitamin C is another great strategy. Pair spinach, kale, or lentils with lemon juice, orange slices, strawberries, or fresh chilli.