Order Options CLICK HERE
Scroll Down the Page For Your Personal Question & Answer Session

You Asked: What Is the Healthiest Way to Cook Vegetables?

You Asked: What Is the Healthiest Way to Cook Vegetables?

Vegetables are nature’s multivitamins. Eat a wide and colorful assortment of them, and you’ll pack your diet with an alphabet’s worth of vitamins, antioxidants, polyphenols and other healthful compounds.

But ask a food scientist if raw vegetables are healthier than cooked, and her face may start to twitch. “Your question is quite challenging,” says Nicoletta Pellegrini, a professor of food science at the University of Parma in Italy.

Consider two dinnertime staples: carrots and broccoli.

Carrots are sources of vitamins A, C and K, as well as niacin and folate. They also contain potassium, calcium and other minerals. But Pellegrini says their healthiest component may be carotenoids, the pigment that gives carrots (and many other vegetables) such splashy, vibrant colors. “In the case of fresh carrot,” she says, “carotenoids are present in cell structures but not easily available.”

By “available,” she means capable of being broken down and absorbed by your digestive system and put to good use in your body. Heating carrots helps break down its cell structures, freeing up those carotenoids so your body can access them, she says. But not all heating methods are equal.

In one of Pellegrini’s studies, she and colleagues boiled, steamed and deep fried carrots to determine how each method would affect the food’s antioxidant content. When it came to carotenoids, boiling came out on top. “Boiling released the carotenoids from the cell structure, but they were not leached into the water,” she explains.

So boiled carrots all around? Not so fast.

Some of a carrot’s other healthful compounds—like vitamin C and antioxidant polyphenols—are water-soluble, so they leak out into cooking water when boiled, Pellegrini says. Unless you’re planning to sip that water once it cools, you’re better off steaming your carrots—as well as any other polyphenol-rich vegetables, such as artichoke—if you want to get those particular micronutrients.

MORE: 100 Super Healthy and Filling Foods

Broccoli is another story. It and other members of the brassica group (cruciferous veggies like cauliflower and cabbage) contain a class of cancer-fighting chemicals called glucosinolates. But your body struggles to absorb these natural chemicals without help from an enzyme called myrosinase, Pellegrini explains. Myrosinase is present in raw broccoli, but cooking destroys it. So to ensure your gut has access to all those healthy glucosinolates, raw is best. However, other research shows you could eat just a bite or two of raw broccoli for some myrosinase, and then gently steam the rest—a method of cooking that actually boosts the broccoli’s quantity of glucosinolates by 17%.

One comprehensive study in the Journal of Food Science drives home why the question of “cooked or raw” is so thorny. A Spanish study team examined the effect of six different cooking methods on the activity and bioavailability of several antioxidants in 20 different vegetables. How much good stuff your body would absorb depended on the type of antioxidant, the type of vegetable and the specific cooking method. The authors concluded that microwaving, baking and cooking vegetables without oil in a heavy pan were the best methods for preserving antioxidants, while steaming and pressure cooking were worst.

Boiled down, there are a few simple rules when it comes to the best way to eat your vegetables.

“Speaking in general, we may say that raw vegetables are often more nutritious than cooked ones,” Pellegrini says. “However, I don’t like to pit raw diets against cooked ones.” She says the more people restrict their diets—by eliminating whole food groups or preparation methods—the less healthy they tend to be. “[People] must eat a lot of vegetables: raw and cooked,” she says.

Just as eating a variety of vegetables is a good idea, enjoying them in a variety of ways seems to maximize their health benefits.

The Effects of Stress on Your Body and Mind Are Staggering! Watch The Video Below To See What You Can Do To Regain Your Health...

Discover How Laminine™ Can Improve Your Health... Watch The Video Above!

Laminine™ Will Help Anyone. The Benefits, When Taken Regularly May Include...

  • Moderate the Stress Response
  • Maintain Healthy Cortisol Levels
  • Regulate Serotonin Levels
  • Reduce Physical and Mental Stress
  • Help Your Body Recover from Major Illnesses (e.g. Depression, Anxiety, Cancer)
  • Promote More Restful Sleep
  • Build Collagen for Healthier Skin
  • Reduce Signs of Normal Aging
  • Improve Emotional Balance
  • Promote Faster Post Workout Recovery
And Many More Health Benefits Reported By Everyday Users!
 

 


 

 

  • Enhance Muscle Tone and Strength
  • Improve Stamina and Energy
  • Increase Alertness
  • Aid in Brain Function and Activity (For people suffering from Alzheimer's syndrome, ADD, etc.)
  • Increase Physical and Mental Strength
  • Improve Focus
  • Increase Libido/Sexual Desire
  • Stimulate Natural DHEA Production
  • Improve the Overall Sense of Well-Being

Make 2017... the Year You Improve Your Health!

Join Thousands in 42 Countries (shown at the bottom of this page) Who Are Already Seeing Amazing Health Benefits from Regular Use of Laminine™ & Laminine™ Omega Plus!

"The Happy Pill"
Laminine™ 

Laminine™ is a Natural, Synergistic SuperFood that contains 22 amino acids, trace minerals, vitamins and Fibroblast Growth Factor (FGF) The perfect combination of life-giving sustenance sourced from land, sea and plant. Its source is from the "Miracle of Life". 

 Clinical Studies have been conducted which showed Laminine's™ positive effects on Physical, Mental, Emotional Strengths and Overall Health. Laminine™ is an all Natural Product
CLICK HERE To Join My Group & Order (Wholesale) & Choose the "Laminine™ Activation Pack"

After Clicking on One of the Links Below, Just CLICK the "Click Here to Agree and Continue" Button in the "Informed Consent and Participation Agreement" Form... to Begin Your Own Personal Q & A Session on How Laminine and Laminine Omega +++ Can Help You Achieve PERFECT Health.

Updated: July 19, 2017 — 1:00 pm

Copyright © 2019 - All Rights Reserved - Site Map - Resources (Add Your Link)

The statements and products referred to throughout this site have not been evaluated by the FDA. They are not intended to diagnose, treat, cure or prevent any disease or condition. If you have a health condition or concern, consult a physician.

Glenn Freiboth - (815) 524-3752 - CST - Glenn@perfecthealthpill.com - Company Site
An Independent Lifepharm® Distributor

Available In The Countries Below: 

Australia, Austria, Belgium, Bosnia-Herzegovina, Bulgaria, Canada, Croatia, Czech Republic, Denmark, Estonia, Finland, France, Germany, Ghana, Greece, Hungary, Indonesia, Ireland, Italy, Jamaica, Japan, Kazakhstan, Latvia, Lithuania, Luxembourg, Macedonia, Malaysia, Malta, Netherlands, New Zealand, Philippines, Poland, Portugal, Romania, Russian Federation, Serbia, Slovak Republic, Slovenia, South Korea, Spain, Sweden, Switzerland, Taiwan, Ukraine, United Kingdom, United States - More Countries Coming Soon!