Prep Veggies for the Most Nutrients
Improve Habits
1)As a rule of thumb, most of a vegetable’s phytonutrients are in the outermost layer. When someone peels the skin off of a carrot, onion, or apple, they are significantly decreasing it’s nutritional value. 2)When selecting a variety of vegetable, try choosing the most colorful option. The purple or red pigment in potatoes, carrots, and cabbage are called anthocyanin. This chemical is often paired with a significant increases antioxidants in a crop. 3)Another general concept is to choose the smallest in a selection of vegetables. More often than not, the smaller onion for example, will have less water and more nutrients compared to a larger onion of the same variety. 4)Lastly, when cooking, try to steam rather than boil (unless the water will be used in the meal). This is because the nutrients of the vegetable will leech into the water, more-so if it is chopped.
Terms
Carrots
Carrots are a good source of biotin, vitamin K, dietary fiber, potassium, vitamin B6, and vitamin C. The most amount of nutrients are found in the skin of the carrot, this is why people should choose whole options with the leaves still attached rather than the “baby carrots”. Also, a colorful variety will be more beneficial in these antioxidants, so choose purple or dark colors. Cooking the carrots whole and slicing them after will keep more nutrients inside of the carrot. This veggie also is most beneficial when partnered with a fat. Beta-carotine, a fat valuable nutrient, needs an oil consumed with it in order for the nutrient to be absorbed.
Garlic
Garlic has tremendous amounts of nutrients including vitamin c, B1, and calcium. This bulb also has the benefit of an antioxidant called allicin. Allicin is heat sensitive and should be prepped accordingly. Chop garlic finely and leave sit for ten minutes. This will allow the allicin to built up in the garlic and therefore will not be destroyed by sautéing or your preferred cooking method.
Onion
One of the most beneficial phytonutrients in an onion is called quercetin. This compound is antiviral, antibacterial, and has anticancer properties. Unlike garlic, heating up the onion increases the quercetin by breaking down the cell walls. Cooking the onion also gives it a sweeter taste, which is usually the preffered flavor.
Kale
The bitter flavor in kale and others in the cruciferous family is due to the compund called glucosinolate. This is the reason many people do not like this type of vegetable, but should be reconsidered when given the nutritional values they offer. Research has shown the concer fighting qualities glucosinolate acquire. Kale is high in antioxidant value, calcium, and iron.
“Kale contains more calcium than six ounces of milk and more fiber than three slices of whole-wheat bread” Jo Robinson, author of Eating on the Wild Side.
Tomato
Over hundreds of years of growing, tomatoes have lost much of its unmistakable flavor. Producers often add “natural tomato flavor” to products in order to create a stronger taste. This lack of flavor also means deminished nutrients in modern varieties, so choosing the correct type and preparation can determine the amount of vitamins someone will receive. The skin and seeds contain the most amount of vitamin C and K. Smaller red tomatoes overall have more vitamins and a chemical called lycopene. Lycopene’s health benefits are still being studied, but we know that cooking tomatoes will increase this phytochemical. Unlike the fresh fruit, canned tomatoes are picked when they are fully ripened, making them more nutritious.
