What to add to food to make it healthier | Healthy eating tips

There’s hardly any need to convince anyone that food should not only be filling and tasty but also nutritious. The human body receives vitamins, minerals, fatty acids, and other biologically active substances from food, all of which are essential for normal and full life activity (full, healthy functioning).

You can enrich the vitamin and mineral content of your meals — and therefore increase their nutritional value — by adding certain foods. This not only improves flavor but also makes everyday dishes significantly healthier.

What to add to food for better nutrition

To strengthen the immune system and speed up recovery from flu, colds, or respiratory infections, it’s recommended to add garlic to your meals. Garlic contains phytoncides and a unique compound called allicin, which is highly effective against many bacteria and viruses. It’s best consumed fresh and crushed, as this releases more beneficial compounds that positively affect the respiratory system. Garlic pairs well with soups, meat, poultry, and vegetable dishes. It can also be used to make flavorful herbal oils for salads or marinades.

Another ingredient that boosts the health benefits of food while enhancing aroma is black pepper. Recent studies suggest that it contains compounds that may suppress the activity of various viruses and bacteria. Black pepper is one of the most versatile spices, commonly added to soups, stews, roasts, and meat, fish, or poultry dishes.

Fresh herbs should be eaten raw or added to salads, side dishes, and soups. They are rich in vitamin B9 (folic acid), which is essential for red blood cell production and proper functioning of the nervous system and brain. Regular consumption of herbs such as dill, parsley, cilantro, and basil is especially important for pregnant women, as a deficiency in folic acid may lead to developmental issues in the fetus.

In addition to these foods and spices, a healthy diet should always include cold-pressed vegetable oils. These oils are rich in unsaturated fatty acids (omega-3, omega-6, and omega-9), as well as vitamins and minerals. Omega fatty acids help restore cell membranes, improve lipid metabolism, and support the absorption of fat-soluble vitamins such as A, E, K and D.

Each oil has its own unique composition and health benefits. For example: sesame oil contains sesamol and sesaminol — powerful antioxidants. Black seed oil contains thymoquinone, known for its antiviral and antimicrobial properties. Pumpkin seed oil contains cucurbitin, which helps combat parasites.

Natural oils and spices for healthy nutrition

CraftOil offers a wide and regularly updated assortment (selection) of high-quality, healthy plant-based oils. Our catalog includes pumpkin seed oil, black seed oil, flaxseed oil, hemp oil, almond oil, and more. All oils are produced using certified presses, immediately bottled in dark glass containers, vacuum-sealed, and shipped worldwide to preserve freshness and nutritional value.

We also offer a variety of natural spices and herbs, including black pepper (ground and whole), basil, thyme, dill, parsley and cilantro. These 100% natural products enhance both the taste and health benefits of your meals.

To learn more about our products, simply submit a request on our website.