Veg
‘Veg’ is short for ‘vegetables’.
You are going to read a text about vegetables.
Raw vs Cooked: The Healthiest Ways to Eat Your Veggies When it comes to raw vs cooked vegetables, what are the healthiest ways to eat them to get the most nutrients? Learn what the science and the experts say about the best ways to prepare your veggies to get the most benefits. 1 Raw diets have been getting a lot of attention. Some people believe eating raw foods means you’re getting more nutrients. Or that cooking food kills the natural enzymes in plants, as well as the vitamins and minerals. On the other hand, other people say cooked foods are easier on your digestion, are healthier, and sometimes taste better. So what’s the truth about raw vs cooked vegetables? How should you be eating your veggies to get the most benefits? Are More Nutrients Always Better? 2 Raw vegetables often contain more nutrients. So naturally, many people think they’re healthier for you. And sometimes that’s true. But the reality is more complex. When it comes to the good-for-you components of foods, Michael Greger, MD, says: “It’s not what you eat, it’s what you absorb.” A 2010 study (published in the American Journal of Clinical Nutrition) found that more nutrients weren’t always better. For example, participants who ate mostly raw vegetables consumed more beta-carotene per day than any other group. But participants who ate mostly cooked vegetables absorbed the most of this critical antioxidant. When you cook your veggies, you lose some nutrients. But others become more available for your body to use. Raw vs Cooked: Some of the Benefits of Cooked Vegetables 3 In addition to beta-carotene, cooked veggies give your body more of certain other antioxidants, such as lutein (which is good for your eyes) and lycopene (which helps protect your heart and your bones). Cooked vegetables can also give you more minerals. Heating releases bound calcium, making more of the mineral available for the body to absorb. And the difference can be significant. Cooked spinach has 245 mg/cup of calcium, while raw spinach only has 30 mg/cup! 4 Cooking can have other benefits too. A 2009 study (published by the Cold Spring Harbor Symposia on Quantitative Biology journal and conducted by Harvard University) showed that cooking:
With many vegetables, the best way to prepare them is the way that gets you to eat them. If cooking them means you’ll eat more, that could be a very good thing. [Bron: https://foodrevolution.org/blog/raw-vs-cooked-vegetables/] |
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