Practical, science-backed tweaks to get more from every bite.
01
Vitamin C + Iron Pairing
Pair citrus or bell pepper with beans, lentils, or greens to absorb more iron.
📈 2–3× absorption⏱️ 0 min extra
How it works: Acid reduces iron to a more absorbable form.
02
Add Mustard To Cooked Broccoli
Stir in mustard powder after cooking to boost sulforaphane.
🥦 More benefits⏱️ 5 sec
How it works: Mustard supplies myrosinase, enabling sulforaphane formation.
03
Grind Flax Fresh
Grind flax just before eating for better omega-3 uptake.
💪 Omega-3 boost⏱️ 30 sec
How it works: Whole hulls limit digestion; grinding breaks them open.
04
Tomatoes + Olive Oil
Sauté tomatoes in olive oil to increase lycopene absorption.
🍅 Better uptake🫒 Healthy fats
How it works: Lycopene is fat-soluble; heat and oil help.
05
Soak Oats Overnight
Overnight oats are gentler to digest and ready to go.
⏱️ 5 min saved AM🌾 Easier digestion
How it works: Soaking reduces phytates and softens fiber.
06
Time Coffee Away From Iron
Avoid coffee or tea for 1–2 hours around iron-rich meals.
☕ Less interference📈 Better iron
How it works: Polyphenols inhibit iron uptake.
07
Vitamin D With Fat
Take D with a meal containing fat.
🧴 Better absorption🍽️ No extra steps
How it works: Fat-soluble vitamins absorb with dietary fat.
08
Rinse/Parboil Rice
Use the parboil-and-drain method to reduce arsenic.
🧼 Cleaner rice⬇️ Arsenic
How it works: Rinsing and excess water leach arsenic.
09
Turmeric + Black Pepper
Add pepper to turmeric to enhance curcumin bioavailability.
⚗️ Up to 20×🌶️ Easy add
How it works: Piperine slows curcumin breakdown.
10
Yogurt + Prebiotics
Pair yogurt with garlic or onion for a gut-friendly combo.
🦠 Microbiome support🍽️ Tasty
How it works: Prebiotics feed the probiotics.
11
Soak Chia Seeds
Hydrate chia 10–15 minutes before eating.
💧 Better texture🛡️ Safer
How it works: Gels form when hydrated, aiding digestion.
12
Citrus Zest Flavor Boost
Use zest to cut added sugar in recipes.
🍊 Bright flavor⬇️ Sugar
How it works: Aromatics signal sweetness without calories.
13
Cold Potatoes, Lower Spike
Cook, chill, and reheat potatoes to increase resistant starch.
🥔 More RS📉 Gentler response
How it works: Retrogradation creates resistant starch.
14
Green Tea At 80°C
Avoid boiling water to keep catechins intact.
🍵 Better taste🧪 More catechins
How it works: Lower temps prevent bitterness and degradation.
15
Iodized Salt Default
Use iodized salt unless you need specialty salt for finishing.
🧂 Iodine intake🧠 Easy swap
How it works: Iodine supports thyroid function.
16
Add Beans Gradually
Increase fiber over weeks and hydrate to adapt comfortably.
🌱 Higher fiber😊 Better tolerance
How it works: Microbiome adapts to increased fiber load.
17
Frozen Produce When Needed
Choose frozen out-of-season for nutrition and price.
💰 Save 20–40%🥦 Peak-picked
How it works: Flash freezing preserves nutrients.
18
Protein At Breakfast
Aim for 20–30g to feel full longer.
⏱️ Fewer snacks💪 Steady energy
How it works: Protein increases satiety hormones.
19
Hydrate Before Meals
Drink a glass of water 20 minutes before eating.
💧 Better hydration🍽️ Appetite control
How it works: Preloading helps satiety.
20
Add Vinegar To Meals
Use vinaigrettes or a splash in carbs-heavy dishes.
📉 Gentler glucose🥗 Easy add
How it works: Acetic acid may slow gastric emptying.