Prepare for greatness

Raw power

Some foods are best eaten raw. Heat breaks down vitamins B1, B5 and C, so you’ll get more of them from the likes of spinach, broccoli and kale by cooking them at only low heat with minimal water. You can steam, sauté or roast your broccoli, but toss kale and spinach in a blender with berries, avocado or a banana. “Chopping fruit and vegetables can free up nutrients by breaking down plant cell walls,” says Precision Nutrition coach Jess Wolny. “Blend, don’t juice, to keep the fibre in.”

Just the hob

Sometimes, it’s better to cook. Lycopene and carotenoids are most bioavailable when they’ve been exposed to heat, which means tomatoes and carrots are better heated on the hob. Meanwhile, a review of studies published in 2016 found that soaking and cooking peas was the most effective way of reducing absorption-inhibiting “antinutrients”, while boiling them kept their folate levels intact. Stewing is even better, since any “lost” nutrients go in the broth.

Grill behaviour

For meat, the biggest issue is carcinogenic compounds known as HCAs, produced at high heat. The solution? Marinate your meat in lemon juice or dark beer, both of which impede the formation of HCAs, while black pepper also has protective properties. Have some creamed spinach with onions on the side: eating non-heme iron from greens alongside heme iron from red meat increases absorption, and sautéing onions makes their flavonols easier for your body to use.