Raw vs. cooked – which veggies?



Have you always wondered how to prepare vegetables in order to maximize their nutritional content? There’s no easy answer, since some produce is most nutritious cooked, while other kinds do not need heat to bring out the best in them. Here is how to get the most from the farmers’ picks.


Just slice and eat them raw. You get less of the phytonutrient allicin, a hunger busting ingredient when you cook onions. On the other hand, they contain a flavonoid known as quercetin. It has anti inflammatory properties. Total amount of flavonoids can be increased by cooking. Yellow and red onions have more flavonoids than white ones. Sauté or bake onions for five minutes; any longer and the onion will begin to lose nutrients.


Eat it raw. Heating deactivates myrosinase, an enzyme that helps cleanse your liver of carcinogens. Broccoli or other cruciferous veggies, such as cabbage, cauliflower, kale and Brussels sprouts are good examples of vegetables which should be eaten both cooked and raw. Raw broccoli contains an enzyme called myrosinase which breaks down into sulforaphane, a compound helping to prevent cancer and stomach ulcers. Cooking damages myrosinase. On the other hand, cooking forms the compound indole in cruciferous veggies. It is a phytonutrient that fights precancerous cells before they turn malignant.