Eat, your, VEGETABLES!

Eat your vegetables raw AND cooked! I’m sure you heard it over and over growing up… “Eat your vegetables”. And this is wonderful advice so thank you parents! Vegetables are very nutrient dense meaning they have a lot of vitamins minerals, and they have insoluble and soluble fiber in them! Both are essential to having a healthy gut. Approximately 70% of your health and wellness comes from your gut. It needs to stay healthy.

Here’s a list of some of the vegetables do better when cooked and you can eat them raw.

1.Tomatoes

Cooking tomatoes increases their lycopene content, an antioxidant that helps support healthy immune system function. Lycopene becomes more bioavailable when tomatoes are heated, making cooked tomatoes a better choice for maximizing this nutrient.

One note: Cooking tomatoes does decrease its vitamin C content a bit.

2. Carrots

Cooked carrots have higher levels of beta-carotene, which the body converts into vitamin A. Vitamin A is essential for vision, healthy immune system function and skin health.

Cooked carrots also greatly increases the antioxidants they provide, particularly when you boil them. Avoid frying them, however (and that goes for the rest of these vegetables as well).

3. Spinach

While raw spinach is nutritious, cooking reduces its oxalate content, which can inhibit calcium absorption. Cooked spinach provides more accessible calcium and iron, along with magnesium and zinc.

In addition, steaming spinach helps it retain its folate.

4. Mushrooms

While technically not a vegetable, mushrooms are one of those foods that is more nutritious cooked than eaten raw. Cooking mushrooms enhances their potassium content and makes their antioxidants, such as ergothioneine, more available. Heat helps break down the cell walls, releasing these beneficial compounds.

Cooked mushrooms also have greater levels of niacin and zinc.

5. Asparagus

Asparagus retains more antioxidants, such as ferulic acid, when cooked. Cooking also helps soften the fiber, making it easier to digest.

It also makes it easier to absorb this veggie’s vitamin A, E, B9, K and C content.

6. Bell peppers

Cooking bell peppers increases their vitamin C levels and enhances the availability of carotenoids — such as beta-carotene, beta-cryptoxanthin, capsanthin and lutein — which are powerful antioxidants.

Boiling or steaming peppers does make it lose some vitamin C, so roasting is the best option.

7. Broccoli

Cooked broccoli provides more indole and sulforaphane, compounds that have potent health-promoting properties. Steaming broccoli also preserves its vitamin C content better than other cooking methods.

8. Kale

While raw kale is a nutritional powerhouse, cooking breaks down its tough fibers, making it easier to digest and absorb its iron and calcium content.

Cooking kale reduces its goitrogen and isothiocyanates content, which can interfere with proper thyroid function. Cooked kale is also easier to digest.

9. Sweet potatoes

Sweet potatoes are rich in beta-carotene, which becomes more bioavailable when cooked. This nutrient is essential for maintaining healthy vision and immune system response.

Cooking potatoes also lowers their antinutrient content and breaks down their starch so it’s easier on the stomach.

10. Green beans

Cooking green beans increases their levels of antioxidants, such as lutein and zeaxanthin, which are beneficial for eye health. Research shows it's best to bake, griddle or pan-fry green beans instead of boiling them.

11. Zucchini

Cooked zucchini provides more carotenoids, which are antioxidants that help maintain healthy cells. Cooking also improves its digestibility.

12. Cauliflower

Cooking cauliflower increases the availability of indole and sulforaphane, compounds that show plenty of promise in helping boost proper immune system function. Steaming is the best method to preserve its nutrients.

13. Eggplant

Cooked eggplant offers more antioxidants, including nasunin, which helps promote healthy brain cell membranes. Cooking also makes the fiber in eggplant easier to digest.

Steaming and grilling seem to some of be the best cooking methods for eggplant, increasing its chlorogenic acid, while boiling it helps it retain delphinidin, another antioxidant.

Bonus: Cooking also softens eggplant and reduces its slight bitterness.

14. Pumpkin

Pumpkin is high in beta-carotene, which is more readily absorbed when cooked. This nutrient is important for maintaining healthy skin and vision.

15. Cabbage

Cooking cabbage reduces its goitrogen content, making it safer for those interested in supporting their thyroid health. It also increases the availability of its antioxidants.

16. Beets

Cooking beets can help reduce their oxalate content, which can interfere with mineral absorption. It also makes the betalain pigments, known for their antioxidant effects and ability to help with a healthy response to inflammation, more readily available.

17. Butternut squash

Cooking winter squashes like butternut squash makes them sweeter and easier to digest. Similar to sweet potatoes, cooking winter squashes like butternut squash also enhances their beta-carotene content.

18. Brussels sprouts

Cooking mellows out the strong flavor of Brussels sprouts and makes their nutrients more accessible. It also produces indole, a compound that can support a healthy immune system.

That's not all. Steaming or roasting these miniature cabbages unlocks their health-promoting glucosinolates.

19. Artichokes

Cooking unlocks the heart of this artichoke, making it easier to eat and digest its nutrients. For instance, steaming or boiling artichokes increases their antioxidant levels by several factors.

However, boiling them can cause it to lose some water-soluble vitamins, so take note of that.

20. Celery

While research shows celery's nutrition can increase when it's cooked, only certain cooking methods actually help. Boiling, for instance, can lower its antioxidant content, while pressure-cooking, griddling, pan-frying and baking actually increase the antioxidant status.

Cooking or eating raw also affects the type of fiber readily available!

• Raw vegetables: Generally contain higher levels of insoluble fiber, beneficial for gut motility and regularity.

• Cooked vegetables: May have a higher proportion of soluble fiber, which can help with blood sugar and cholesterol control. 

Cooking, particularly methods like boiling and steaming, can cause a decrease in insoluble dietary fiber and an increase in soluble dietary fiber in vegetables.

Eating vegetables is also a great way to pull in carbohydrates. And despite their bad rap, carbs are the best way to restore your glycolytic pathway. This is essential to all cells for energy production. It’s the first step in any type of exercise with lifting weights or doing cardio.

So, have some veggies with breakfast, have them with lunch or dinner OR have them a snack. But just remember: Eat your vegetables!

Sources:

Impact of Cooking Techniques on the Dietary Fiber Profile in Selected Cruciferous Vegetables

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

https://ancientnutrition.com/blogs/all/vegetables-that-are-healthier-for-you-when-cooked?nbt=nb%3Aadwords%3Ax%3A22403377568%3A%3A&nb_adtype=&nb_kwd=&nb_ti=&nb_mi=&nb_pc=&nb_pi=&nb_ppi=&nb_placement=&nb_li_ms=&nb_lp_ms=&nb_fii=&nb_ap=&nb_mt=&gad_source=1&gad_campaignid=22406944774&gbraid=0AAAAADipl2c1PvJDQjno0j1-kFGq1ITEk&gclid=EAIaIQobChMIsfml5fiojgMVCdPCBB0-ewWxEAAYASAAEgJhQ_D_BwE