Raw vs. Cooked Vegetables

Eating vegetables is something that not everyone enjoys, but we all know that it is an essential part of eating clean and losing weight. We all have our little tricks for making them tasty – cooking them, steaming them, broiling them, covering them in salt or spices, or some times they are best raw. But what many people don’t know is that there is actually a difference when it comes to consuming vegetable cooked or raw. Some vegetables are at their nutritional peak when they are cooked, while others loose some of their healthy benefits.

The difference lies in the type of nutrients. Some vegetables contain water soluble vitamins and enzymes. This means that they dissolve in water, so when they are heated in water or steam is created, the nutrients disappear (not completely, but they are depleted). Vitamin C and B are two of these vitamins, and they are often decreased in cooking. Potassium, calcium and iron are minerals that are decreased by more than half in the cooking process. In general, these vegetables are called cruciferous, and they include cauliflower, cabbage, broccoli, brussels sprouts and other similar green leafy vegetables. Kale, beets and red peppers are a few more examples – beets can lose a quarter of their folate when cooked and peppers lose some of their vitamin C.

On the other hand, some vegetables get a healthy boost from cooking. One reason is that when certain vegetables are cooked, their cell walls become less rigid which means that they are easier to absorb and we can easily take in their nutrients and digest them. The heat can also release antioxidants in some vegetables. Asparagus is one example – the heat from cooking ignites its glutathione which is a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals, which is why it is know to help fight certain types of cancer. Mushrooms increase in potassium when cooked. Carrots should also be cooked – they will have more beta carotene, which is an antioxidant that can be converted into vitamin A and improves eye and bone health. Spinach is a great vegetable to cook – you will be able to absorb more iron, magnesium and calcium.

One way to keep the nutrients in your vegetables is to choose a fast cooking method so your vegetables spend the least amount of time cooking. Steaming and microwaving are two quick methods. It’s also important to keep in mind that vegetables start to lose nutrients as soon as they are harvested, so store them properly and only buy what you need so nothing sits around too long. If possible, buy locally and what is in season to obtain the most nutrients.

The bottom line is that vegetables are still full of benefits no matter how you consume them. They each offer their own range of vitamins, minerals, fiber and antioxidants and they will always be an important part of a healthy lifestyle.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

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