There are benefits to eating your vegetables both raw and cooked. I try to enjoy a large salad with a variety of raw vegetables every day. In addition, I’ll try to include either steamed or microwaved vegetables with my lunch and dinner. Raw vegetables generally have a higher concentration of vitamins and minerals which is significantly reduced when we cook them. Heating vegetables helps break down some of the plant’s cell walls and fibrous structures, allowing absorption of certain antioxidants and beneficial phytochemicals locked within the plant.
The healthiest way to cook vegetables is slowly, either by steaming, stewing, or boiling. Water soluble vitamins such as C and B vitamins can be lost in the cooking water unless used as a soup. Vitamin C is also easily destroyed by oxygen and heat above 158 degrees Fahrenheit. Frying, baking, barbecuing, or any other high heat cooking method that browns the food forms a compound called acrylamide. This compound may be carcinogenic to us as it has been shown to cause cancer in laboratory animals. Let’s take a look at a few foods and the pros or cons of eating them raw or cooked.
Carrots
Carrots may have greater health benefits if they are slightly cooked, but they are still a healthy nutritious snack if eaten raw. Cooked carrots have a higher concentration of absorbable beta-carotene which is an antioxidant that is converted to vitamin A. Vitamin A promotes healthy skin, bone, vision, and reproductive health.
Broccoli
Broccoli is better eaten raw or lightly steamed. Over-cooking broccoli destroys an enzyme called myrosinase. This enzyme is part of a chemical reaction that releases a compound called sulforaphane. There has been numerous research that suggests its effectiveness in preventing and treating cancers such as lung and bladder, as well as possibly treating chronic obstructive pulmonary disease. Broccoli sprouts are a particularly great source of sulforaphane.
Tomatoes
Technically a fruit, tomatoes will lose a percentage of vitamin C after just 2 minutes of cooking. On the other hand, stewing or preparing a sauce helps break down the plant’s cell walls allowing us to absorb an antioxidant called lycopene. Although more evidence is needed, it is suggested that lycopene may help prevent heart disease, a number of cancers, and treat asthma.
Spinach
Raw spinach has a higher concentration of folate, vitamin C, niacin, riboflavin, and potassium. Raw spinach also has a compound called oxalic acid which binds to calcium, preventing us from properly absorbing it. Have it cooked and you’ll absorb more calcium, iron, and magnesium.
Garlic
Definitely not a vegetable, but thought I would throw this one in. Raw crushed garlic has the highest concentration of allicin which is lost when cooked. Allicin is a phytonutrient believed to have anti-inflammatory properties, may decrease blood pressure, and possibly reduce atherosclerosis.
Tips:
- Because vegetables are a great source of fiber, vitamins, minerals, and antioxidants, eat them prepared any way that will get you to consume the most.
- As soon as vegetables are picked, they begin to lose some of their nutrients, so try not to store them too long.
- The more colorful your plate, the more variety of nutrients you are ingesting.
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