7 Food Mistakes That Make You Lose Up To 50% of Nutrients; Nutritionist Shares Simple Fixes

If you eat lots of vegetables, dals, and “clean” foods but still feel low on energy or don’t see results, here’s something surprising: you could be losing 30–50% of the nutrients from your food. Not because of what you eat, but because of how you eat, cook, and pair your meals. Nutritionist and weight loss coach Mohita Mascarenhas, who works closely with fat loss, PCOS, and skin and hair health, recently shared this eye-opening insight about common food mistakes on Instagram.

Nutritionist Reveals Common Food Mistakes To Avoid

 

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A post shared by Mohita Mascarenhas | Nutritionist & Weight Loss Coach (@keeping_it_narrow)

In a video posted on January 13, Mohita Mascarenhas explained that many people unknowingly block nutrient absorption due to poor food combinations, wrong meal timing, and incorrect cooking methods. She says, “You can eat all the ‘right’ foods and still absorb very little of it. Nutrition isn’t just what you eat, it’s how your body uses it.”

Here are the easy, everyday food fixes she recommends:

Steam Carrots & Beets

Did you know cooking can actually make some nutrients easier to absorb? Steaming carrots and beets increases beta-carotene and antioxidants, making your body get more out of them. And here’s the trick: add a little fat like ghee, butter, or olive oil. Fat helps your body absorb vitamins that need fat, like A, D, E, and K.

Keep Tea & Coffee Away From Meals

Your daily cup of tea or coffee might be blocking essential minerals like iron and zinc. Even green tea can interfere! These drinks contain compounds called polyphenols that prevent your body from absorbing minerals properly. The solution is to keep a 60-minute gap before and after meals so your body can soak up all the goodness.

Add Lime To Iron-Rich Foods

Vitamin C is a nutrient superhero. It can increase iron absorption by up to three times! So when you eat iron-rich foods like spinach, lentils, beans, or beetroot, squeeze some lime over them. 

Add Fat To Your Veggies

Not all vitamins can be absorbed on their own. Vitamins A, D, E, and K are fat-soluble, which means you need fat for your body to use them. Toss a little olive oil, ghee, nuts, or seeds on your salad or cooked veggies to make sure your body gets the full benefit.

Also Read: This Udaipur Bakery Created Nupur Sanon & Stebin Ben’s Elegant Wedding Cake In 36 Hours!

Soak Or Ferment Grains & Legumes

Raw grains and legumes contain phytates, which block minerals like iron, zinc, and calcium. The fix is simple: soak your dals and beans, ferment batters, or sprout seeds whenever possible. These methods reduce the blockers and make the nutrients in your food much more available.

Cook Oxalate-Rich Foods

Some foods, like spinach, beetroot, and leafy greens, contain oxalates, which bind to minerals such as calcium, iron, and magnesium. Eating these raw can reduce nutrient absorption. Cooking them softens oxalates and lets your body actually use the minerals.

Sun-Soak Your Mushrooms

Mushrooms are one of the few plant sources of vitamin D, but only if they see some sunlight. Placing them in direct sunlight for 30–60 minutes before cooking can boost their vitamin D content.

Mohita Mascarenhas reminds us that eating healthy is just the first step. How you cook, pair, and time your meals can change everything. Avoiding these food mistakes can make your body absorb far more nutrients than before.

In short, it’s not just what you eat, it’s how you eat it that counts. With these simple tweaks, you can make your meals work smarter, not harder.

Cover Image Courtesy: Mohita Mascarenhas/Instagram