Ok, let’s talk veggies. I am loving farmer’s market and CSA season. (In case you’re curious, CSA is community-supported agriculture; we get a share of fresh veggies every week! It’s a great way to try things that are new to us!) And let’s talk about whether raw or cooked is the best way to go.
First, a poll. Who likes raw carrots best? How about cooked carrots? How about don’t give you carrots, in any way, shape, or form, ever? I am one of those people who like carrots about any way I can get them. And what I find interesting is that cooking carrots means the nutrients in them become more available for your body to absorb. It’s true for other vegetables as well; cooking some veggies breaks down the cell walls, which makes it easier for us to absorb the nutrients in those veggies. On the other hand, for water-soluble nutrients such as vitamin C, cooking veggies high in the nutrients drains off those vitamins.
While it is critical to get as many nutrients from your food as possible, it is at times very difficult to do so. I don’t advocate for or against taking nutritional (vitamin) supplements; I do take some myself. You need to figure out what works for you! It’s important to get good quantities of veggies in your diet daily. The recommended daily servings of vegetables: 3-5. So what do you do with a tomato when it’s technically a fruit? :)
What do you do in order to make that recommendation happen? What might make it easier? For example, take time every couple of days to clean, peel (as needed), and chop or slice up some peppers or cucumbers, etc., and then keep them in Ziploc bags or containers in the fridge so they are easily grabbed when you want them.
What’s your favorite veggie? Let’s talk about some nutrients in those! Be aware that this list is nowhere near complete and doesn’t list all of the nutrients for the vegetables I’m including.
So what’s the difference and how do you decide what to eat raw or cooked?
- Artichoke (either)
- Calcium
- Potassium
- Asparagus (cooked)
- Potassium
- Vitamin A
- Beets (either)
- Vitamin B (group)
- Broccoli (either)
- Calcium
- Vitamin C
- Carrots (either)
- Beta-carotene
- Vitamin A
- Cookin g carrots increases the beta-carotene your body can absorb.
- Corn (either)
- Iron
- Vitamin B (group)
- Cooking corn increases antioxidant availability.
- Cucumbers (raw)
- Vitamin K
- Green Beans (either)
- Calcium
- Vitamin C
- Green beans are mildly toxic when eaten raw, however, the quantity shouldn’t be a problem. Blanch green beans quickly to cook out the toxins but retain more of their nutrients.
- Kale (either)
- Iron
- Vitamin A
- Kohlrabi (either)
- Calcium
- Vitamin A
- Peas (either)
- Iron
- Vitamin C
- Peppers (either)
- Vitamin A
- Vitamin C
- Cooking peppers makes some of the nutrients they provide easier to digest.
- Potatoes (cooked)
- Iron
- Vitamin C
- Pumpkin (cooked)
- Beta-carotene
- Vitamin A
- Can be eaten raw but nutrient availability is better when cooked.
- Spaghetti Squash (either)
- Beta-carotene
- Vitamin B (group)
- Can be eaten raw but cooked is more common.
- Spinach (either)
- Calcium
- Iron
- Cooking/steaming spinach changes the percentage of vitamin availability. Calcium is hard for the body to absorb from spinach.
- Sweet Potatoes (cooked)
- Beta-carotene
- Iron
- Swiss Chard (either)
- Iron
- Vitamin A
- Tomato (either)
- Vitamin C
- Cookin g tomatoes decreases Vitamin C but increases lycopene accessibility.
- Turnips (either)
- Calcium
- Vitamin A
- Zucchini (either)
- Potassium
- Vitamin A
Have you learned something new about one of your favorite veggies? Have you seen a tidbit about a new-to-you veggie you might try soon? What’s your favorite veggie recipe? :)
Cheers! Here’s to your health!