UNHEALTHY FOODS: 7 ITEMS YOU'VE BEEN EATING INCORRECTLY AND IT'S NOT HEALTHY FOR YOU

Your clear understanding on how to reap the biggest benefits from all that hard work at the end of the day is one of the key for healthy living - even if you eat plenty of fruits and veggies and already know about the latest and greatest super foods on the market, that's only half the battle. 

Bloom Gist have made some clear research by asking some registered dietitians to pinpoint the big mistakes that are preventing you from extracting the most vitamins and minerals from the foods you eat.

Black tea

Lately, Americans have started drinking more tea than ever. according to reaserch, almost 20% more than they did in 2000, this was according to market research. Before you pour yourself another cup, make sure you're not also reaching for milk: Studies have shown that while the addition of dairy to black tea doesn't affect the herbal drink's antioxidants, it does negate any cardiovascular benefits you might have been hoping to reap. Milk proteins can bind with the catechins in tea, which can make the beneficial plant compounds more difficult for the body to absorb.

Garlic

Unlike vitamin C, allicin, the cancer-fighting enzyme found in garlic actually benefits from exposure to air. To that end, Sara Haas, RDN, a consultant dietitian, chef, and spokesperson for the Academy of Nutrition and Dietetics, recommends letting chopped garlic sit out for about 10 minutes before you toss it into any dish, by so doing, you're letting the compound gets fully activated.

Grilled meat

We know that everyone loves a summer barbecue, but be wary of those "perfectly charred" cuts of meat, according to Tanya Zuckerbrot, RD, a registered dietitian practicing in New York City. "Grilling meat at high temperatures over an open flame may increase cancer risk,"

Zuckerbrot points to the National Cancer Institute, which warns that two potentially cancer-causing chemicals—heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are formed when meats are cooked using high-temperature methods like chargrilling. "Don't rely on the color of the cooked meat to gauge food safety," says Zuckerbrot. "Use a food thermometer that shows that meats are cooked to a safe minimum internal temperature as recommended by the USDA."

Whole grains and beans

According to Del Coro, Whole, unrefined grains and dried beans contain antioxidant compounds called phytates, these compounds can bind to vitamins and minerals in food and prevent them from being absorbed by the body, 

"Intact whole grains that still have the outer layer [the bran], such as farro, freekeh, sorghum, and wheat berries, should be soaked in water overnight to help release the phytates," she says. "But this doesn't apply to semi-refined or unhulled types like pearled barley or instant oats." In addition to helping you get the maximum amount of nutrients like iron and zinc, the soaking process also means less work for your digestive tract.

Tomatoes

Fresh, ripe tomatoes add a burst of flavor to salads and sandwiches, but if you want to absorb their lycopene - the phytonutrient responsible for the fruit's cancer- and heart-disease-fighting properties—Haas says that you're better off cooking them. Cornell researchers also found that tomatoes' antioxidant content increases when they're heated to roughly 190 degrees Fahrenheit.

Flaxseeds

Flax seeds have lots of health benefits locked inside of them: according to experts, they're very high in fiber, heart-healthy omega-3s, and lignans, which are phytochemicals that may have cancer-protecting properties. They key word here? Locked. Your body may not be able to digest whole flaxseeds, sprinkling a handful into your morning smoothie or onto your yogurt snack won't get you very far in the nutrient department. Katherine Zeratsky, RD, a registered dietitian with the Mayo Clinic, most experts actually recommend eating flaxseeds ground. Buy them pre-ground or throw them in a coffee grinder, spice mill, or a specially designed flax mill so you don't end up flushing the health benefits away.

Yogurt

Do you remember that watery substance that you often find on on top of your Greek yogurt? The one you probably pour down the sink? That's whey, According to Haas, it contains protein and vitamin B12, along with minerals like calcium and phosphorus. Rather than dumping the whey out, give your yogurt a quick stir so you retain all of its health benefits. Another fact to note, is that you're not going to get yogurt's probiotic benefits if you're cooking a hot dish like chicken curry or marinated lamb with it. "Live and active cultures can't stand up to heat and will be destroyed in the cooking process," Haas explains. "You'll still be getting the protein, calcium, and vitamin D though."