Eating vegetables can be a lot of fun. You can enjoy them raw in a smoothie or salad. Or you can bake them in the oven or toss them on the grill. They can also be sautéed, boiled, or steamed. But what’s the healthiest option? It actually depends on the vegetable. Cooking can either improve or destroy the nutrients. To get the most out of these seven vegetables, learn about the best ways to eat them.
Best Ways To Have These 7 Veggies
1. Carrots: Cooked
When cooked whole, carrots retain more natural sugars than when they are chopped. So they will probably taste better this way! Cooked whole carrots also have 25% more falcarinol, a compound that is thought to fight cancer.1 Your best bet is to slice carrots after cooking or eat them whole like a hot dog.
2. Broccoli: Raw
Broccoli is a source of sulforaphane, an anti-cancer chemical that is destroyed by heat. Even a healthy cooking method like boiling can inactivate the sulforaphane..2 To eat raw broccoli, toss them in your salad or dip into some hummus.
3. Tomatoes: Cooked
Heat increases the bioavailability of carotenoids, the antioxidants found in tomatoes. This means that your body will be able to absorb them better! Adding olive oil can also increase the stability of those carotenoids.3 It’s the perfect excuse to make a fresh pasta sauce.
4. Garlic: Raw
As a popular anti-cancer food, garlic is best when eaten raw. Heat actually destroys the allyl sulfur compounds that give garlic its cancer-fighting properties.4 Crushed garlic tastes great in hummus, dressing, and dips.
5. Kale: Cooked
When steamed, the bile acid binding capacity of kale increases. This process lowers cholesterol levels because it actually uses cholesterol to make bile acid. This could play a part in reducing the risk of conditions like heart disease and cancer.5Try mixing cooked kale into rice or pasta. Or why not make kale chips?
6. Peppers: Raw
Raw peppers have are high in vitamin C, a powerful antioxidant. However, you can cook them for less than five minutes without any water and still get the same amount. Heating them for any longer will make most of the vitamin C leach out.6
This is another veggie that works well in salads or with a tasty dip.
7. Spinach: Raw
Spinach is rich in the antioxidant lutein,
Eating vegetables in any form is a good start. But if you want to get the most out of them, follow these tips. Don’t be afraid to experiment with recipes and different dishes. You never know what you’ll end up liking!
|↑1||[Carrots cooked whole are better for your health]( http://www.ncl.ac.uk/hnrc/news/news/item/carrots-cooked-whole-are-better-for-your-health-copy “Carrots cooked whole are better for your health”),Human Nutrition Research Centre|
|↑2||Ghawi, Sameer Khalil, Lisa Methven, and Keshavan Niranjan. “The potential to intensify sulforaphane formation in cooked broccoli (Brassica oleracea var. italica) using mustard seeds (Sinapis alba)” Food Chemistry 138.2 (2013): 1734-1741.|
|↑3||Li, Quian, Chengmei Liua, Jun Chena, Ruojie Zhangb, Zipei Zhangb, Taotao Daia, and David Julian McClements. “Potential physicochemical basis of Mediterranean diet effect: Ability of emulsified olive oil to increase carotenoid bioaccessibility in raw and cooked tomatoes.” Food Research International
|↑4||Song, Kun and John A. Milner. “The Influence of Heating on the Anticancer Properties of Garlic.” The Journal of Nutrition 131.3 (2001): 1054-1057.|
|↑5||Murador, Daniella Carisa, Adriana Zerlotti Mercadanteb, and Veridiana Vera de Rossoa. “Cooking techniques improve the levels of bioactive compounds and
|↑6||Chuaha, Ai Mey, Ya-Chi Leeb, Tomoko Yamaguchic, Hitoshi Takamurac, Li-Jun Yine, and Teruyoshi Matobac. “Effect of cooking on the antioxidant properties of coloured peppers.” Food Chemistry 111.1 (2008): 20-28.|
|↑7||O’Sullivan, Laurie, Lisa Ryan, S. Aisling Aherne, and Nora M. O’Brien. “Cellular transport of lutein is greater from uncooked rather than cooked spinach irrespective of whether it is fresh, frozen, or canned.” Nutrition Research 28.8 (2008): 532-548.|