When it comes to healthy eating, many of us try to add more fruits, vegetables, and whole grains to our diet. However, even with these healthy foods, we may not be getting the full benefits if we’re not preparing or cooking them properly.

Here are six health foods you could be eating all wrong:.

1. Garlic

Garlic is known for its many health benefits, including boosting the immune system, reducing inflammation and preventing cancer. However, if you’re chopping or slicing garlic and immediately cooking it, you may not be getting the full benefits.

To maximize the health benefits of garlic, it’s important to crush or chop it and then let it sit for 10-15 minutes before cooking. This allows the enzymatic reaction to occur, which can increase the formation of the beneficial compound allicin.

2. Quinoa

Quinoa is a great source of protein and fiber and is also gluten-free. However, if you’re not rinsing quinoa before cooking it, you may end up with a bitter taste.

Quinoa has a natural coating called saponin, which can give it a bitter taste and also can be toxic. To avoid this, rinse quinoa in a fine-mesh strainer before cooking.

3. Leafy Greens

Leafy greens such as spinach, kale, and collard greens are incredibly nutritious, packed with vitamins and minerals. However, if you’re cooking them for too long, you may be destroying some of their nutrients.

To get the most out of your greens, lightly steam or sauté them until they are bright green and just wilted, or eat them raw in salads. Cooking them for too long can also result in a mushy texture and an unpleasant taste.

4. Berries

Berries such as strawberries, blueberries, and raspberries are packed with antioxidants and have anti-inflammatory properties. However, if you’re washing them before eating, you may be washing away some of their valuable nutrients.

To avoid this, try to buy organic berries, which are grown without the use of pesticides and other harmful chemicals. If you can’t find organic berries, wash them gently and quickly.

5. Nuts

Nuts are a great source of healthy fats, protein, and fiber. However, if you’re buying roasted nuts, they may be roasted in unhealthy oils and also can lose some of their nutrients during the roasting process.

To get the most out of your nuts, buy raw nuts and roast them yourself in the oven using healthier oils such as coconut oil or avocado oil. This way, you can control the roasting temperature and ensure that the nuts retain their valuable nutrients.

6. Greek Yogurt

Greek yogurt is a great source of protein and calcium and is also low in sugar. However, many Greek yogurts on the market are flavored and contain added sugars and other unhealthy ingredients.

To get the most out of your Greek yogurt, choose plain, unsweetened yogurt and add your own fruit or sweetener such as honey or maple syrup. This way, you can control the amount of sugar and other additives that you’re consuming.

Conclusion

Eating healthy is not just about choosing the right foods, it’s also about how you prepare and cook them.

By following these tips, you can get the most out of these six health foods and ensure that you’re getting all of their valuable nutrients and benefits.