Melody Teh


Fri, 8 May, 2015

How to you get the most nutrients from your vegetables

How to you get the most nutrients from your vegetables

Dieticians reveal which veggies are best cooked, and which are best eaten raw…


Best when eaten: Cooked

Tomatoes provide beta carotene, vitamin C and lycopene, the pigment that gives tomatoes their bright red colour, is thought to offer protection against certain types of cancer, especially prostate cancer and heart disease.


Best when eaten: Raw

Hailed as a superfood, studies have shown raw broccoli has more beneficial nutrient than cooked versions. Heat damages an enzyme in broccoli, myrosinase, which vitally contributes to the formation of sulforaphane, a compound that is thought to help combat cancer. It’s recommended you lightly steam your broccoli to get the most out of this vegetable.


Best when eaten: Cooked

Studies show that when carrots are cooked, the levels of beta carotene rise. Beta carotene is essential for the function of many systems in the body, including, normal iron metabolism, vision, skin and immunity.


Best when eaten: Raw

Spinach is rich in potassium, calcium, magnesium, manganese, folate – all of which help keep bones and the immune system healthy.


Best when eaten: Raw

Raw capsicums contain a large proportion of vitamin C but vitamin C can be unstable in heat so cooking it can cause levels of the nutrient to plummet.


Best when eaten: Raw

A 90 gram raw serving will give you 108mcg folate, 99mg vitamin c, 117mg calcium – a big proportion of the daily intakes of these nutrients and often higher levels than you would get from other greens.

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