Should you be eating vegetables raw?
Here’s what science says about eating raw food
As health enthusiasts, we often equate raw foods with nutrition. The mention of the word, ‘salad’ immediately conjures up images of fresh, green foods brimming with vitality and vigor!
However, are ALL raw vegetables healthier than their cooked counterparts?
Let’s see what science has to say!
1. Carrots
According to a study, carrots, when cooked, contain a greater percentage of beta-carotene versus raw. This is the substance that the body uses as raw material to produce vitamin A- the essential fat soluble vitamin critical for vision, immunity and bone growth.
Not just that, cooking carrots with peels on amplifies their antioxidant content by almost 2X. Interestingly, frying carrots has the opposite result- reducing carotenoid content by almost half!
Pro tip: Pairing carrots or foods containing beta-carotene with iron-rich foods can significantly enhance iron absorption.
2. Bell Peppers (green, red and yellow)
With their delightful array of colors and fiery flavors, bell peppers bring both taste and appeal to your salad plate. What’s more, they are packed with immune-boosting antioxidants, from carotenoids to lutein.
However, are they best eaten raw? The short answer is no.
Cooking bell peppers just lightly over medium flame permeabilize the cell walls, leaching out nutrients and increasing their bioavailability in your body. On the contrary, steaming bell peppers is a not recommended either, because the vitamin C tends out leach out into the water, just like with tomatoes.
3. Kale
At a measly calorie count of 36–100 kcal/100 g, kale is shockingly nutrient-dense. This superfood is chock-full of antioxidants and macronutrients, such as vitamin, A, B6, C and K, beta-carotein, folate, and of course fiber.
However, research suggests that kale is only at its healthiest best when steamed very lightly, because flame tends to inactivate the iodine-inhibitory enzymes and promotes higher iodine release for your thyroid glands to regulate metabolism.
4. Tomatoes
Although the freshness and tartness of raw tomatoes is very much appreciated in sandwiches and salads alike, one study has actually shown that the lycopene content of tomatoes increases by 50% upon cooking them.
Lycopene is the antioxidant responsible for fighting off flu, keeping skin youthful, and even warding off diseases like cancer and heart ailments. Interestingly, the same study has also shown that cooking tomatoes for more than 30 minutes reduces their vitamin C levels by almost 30%.
5. Brassica (Broccoli, cauliflower, cabbage & Brussel’s sprouts)
All vegetables of the Brassica family have one thing in common- they are high in glucosinolates- the sulphur-rich phytochemical which can be converted by the body into various cancer-fighting agents. However, for this conversion to take place, a certain enzyme within these veggies, known as myrosinase needs to be active.
Research has shown that steaming vegetables of the Brassica family keeps the myrosinase enzyme active, helping you tap into the full range of their anticancer benefits. Not just that, chopping broccoli and cabbage, 30 minutes ahead of cooking allows the myrosinase enzymes to fully active.
6. Spinach
A surprising addition to this list is spinach. And it gets more interesting because research has shown that steamed spinach has a lot more iron as compared to raw. Further, cooking raw spinach ensures greater bioavailability of nutrients including zinc, calcium and vitamins A and E.
This is because heating spinach breaks down oxalic acid- the phytochemical that blocks iron absorption. Steamed spinach also has higher levels of vitamin B9 (folate), and is thus beneficial in reducing the risk of specific cancers.
Pro tip: Adding vitamin C boosts iron intake, therefore consider garnishing your steamed spinach salads with lemon juice for maximum benefits
7. Asparagus
Before you toss asparagus to your morning smoothie, consider this: According to a study, cooking asparagus helps the resilient plant cell walls to break down, release essential vitamins A, B9, C and E that your body can access better and absorb.
Pro tip: Adding healthy fats such as olive oil is known to further enhance nutrient release
Conclusion
Collectively, the belief that raw salads offer maximum nourishment is outdated at best. A 2012 study has demonstrated that steaming vitamin-C-rich vegetables such as lettuce, kale, and green beans has the LEAST effect on their nutrient content. In another 2014 study, it has been observed that cooking antioxidant-rich vegetables such as carrots, sweet potatoes, pumpkins, beetroot and cauliflower has a positive effect on releasing beta-carotene for your body to assimilate.
Therefore, do not hesitate to steam your veggies and follow these pro-tips to derive maximum nutrition from your salad platter and that too without compromising on either health or taste!
Thank you for reading!
If you liked the article, do hit follow and click on the link below to access more such health-related info for free: https://medium.com/@anuradha.seth5/subscribe.
I also post informative and scientifically relevant articles on health and fitness on my website: www.thehealthshreks.com.
