FOUR KEYS TO BETTER NUTRITION

Vitamin C + veggies = better iron

absorption: Did you know that iron-rich vegetables such as spinach, broccoli, and kale produce a form of iron that is difficult for our body to absorb — with the result that it passes through our body undigested? Now wait: add some vitamin C to these veggies, in the form of citrus fruits.

The vitamin combination makes it easier for our bodies to absorb the essential mineral. So, go ahead and squeeze some lemon, lime, orange, or grapefruit juice into your stir-fry (as a bonus, your dish gets a kick of taste, too!) Or, enjoy a glass of fresh orange juice while you are eating your greens. The key is to combine the citrus and greens in the same meal for better iron absorption.

Crushed the garlic

Crush garlic before using it — this activates allicin, a unique sulfur compound that fights disease and promotes antioxidant activity. If you let garlic stand for at least 10 minutes before using it, its allicin content increases. The finer you chop or crush it, the more allicin you get. Another useful tip: the more pungent your garlic, the more beneficial it is. MORE ABOUT GARLIC

Potato skins are a nutrition powerhouse

A lot of the dietary fiber in potatoes is concentrated just under the skin. If you must peel it, do so carefully with a vegetable peeler, only removing a thin layer to retain the nutrients that lie just below the skin. An average potato with the skin on contains only 110 calories, but gives you 45 per cent of your daily value of vitamin C, many trace minerals, and 620mg potassium — which is comparable to the amount found in bananas, broccoli and spinach.

Pasta + vinegar = balanced blood sugar. read MORE ABOUT DIETARY FIBER

According to the European Journal of Clinical Nutrition, red wine vinegar can control a spike in blood sugar. The reason: it contains acetic acid, which moderates blood sugar levels after you have consumed starchy foods high in carbohydrates such as pasta, rice and bread.