The way you consume food plays a significant role in how many nutrients your body is absorbing. It is important to include vegetables in our daily diet for good health, as they provide a good mix of vitamins, minerals and antioxidants. Additionally, vegetables also contain phytochemicals – known for their antioxidant properties. However, patterns of vegetable consumption have long been a subject of debate. Cooked vs. Raw – Which is the best form to get the most nutrients from nature’s produce? If this question has been roaming in your mind for a long time then you have come to the right page. Let’s settle once and for all what is the best way to consume vegetables to get maximum nutrients.
Also read: Low Calorie Foods: Try These Delicious Low Calorie Salads and Dressings for Weight Loss
What is the difference between raw and cooked vegetables?
According to nutritionist Amita Gadre, there are only two differences between raw vegetables and cooked vegetables.
1. Nutrients
Raw vegetables are rich in many nutrients that are beneficial for your body. When you cook these vegetables, small amounts of vitamin C and vitamin B complex are lost from the by-product. However, these two water-soluble vitamins can also be destroyed during cutting and grating of vegetables due to exposure to air.
2. Swelling
For many people, eating only raw vegetables can cause bloating, heaviness and gas. According to Gadre, this is why it is difficult to consume large amounts of raw vegetables. The fiber content in raw vegetables may make it difficult for some people to digest raw vegetables easily.
What is the decision?
Both methods are great for getting more nutrients from food. However, if you are among those who face stomach problems, nutritionist Gadre has a solution for you. To retain nutrients and avoid bloating, you can steam or fry vegetables. Just keep in mind not to cook or steam the vegetables for too long.
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Which foods are better to eat raw?
As mentioned above, some foods lose their vitamin C and B complex nutrients when cooked. While steaming is always an option, you can also eat vegetables like cabbage, broccoli and cucumbers raw.
What about cooked vegetables?
To increase the nutritional value of some vegetables, you can cook them. These vegetables include:
1. Tomato
Tomatoes are rich in lycopene, which is properly absorbed into your body when ripe. For those unaware, lycopene is a non-provitamin A carotenoid that helps regulate blood pressure and improve bone health.
2. Orange, green and red vegetables
Vegetables like carrots, tomatoes and capsicum are rich in carotene which helps in releasing more antioxidants in your body. Therefore, it is better if these vegetables are eaten cooked.
3. Spinach
Spinach contains oxalic acid which hinders the absorption of nutrients. Cooking methods like steaming and roasting help neutralize acids and allow the body to better absorb calcium, iron and antioxidants.
Also read: Vegetable or vegetable juice: which is healthier?
What’s your favorite way to include vegetables in your diet? Let us know in the comments below!
