Sunday, 17 February 2019

Is it healthier to eat raw or cooked vegetables?

Cooked food with more properties

Let's start with the tomato , this vegetable contains lycopene, an antioxidant found in red fruits such as tomato, papaya, watermelon, among others. A study conducted at Harvard University showed that people who consumed high amounts of lycopene had a lower risk of heart attack and cancer .
The most important thing we should know about lycopene is that, to obtain its benefits in greater proportion, we must cook the food. This was demonstrated by Rui Hai Liu, professor of Food Science at Cornell University.
To make the most of lycopene, we can accompany it with certain good fats such as olive oil, avocado or olives.
Other vegetables that are preferable to consume cooked are asparagus, carrots, spinach and mushrooms , because when cooking they increase the antioxidants they have, such as carotenoid and ferulic acid. And the best way to cook them is steamed or boiled.
In the specific case of the carrot , cooking increases the levels of beta-carotene , which is an antioxidant of the carotenoid group. Beta-carotene, once it enters the body is converted into vitamin A , which is essential for our body since it promotes night vision, the immune system, fetal development - if you are pregnant, the carrot will come in handy- , production of red blood cells and growth of bones.

Raw foods with more benefits

When it comes to raw foods, two of the vegetables that have the greatest benefits if eaten raw are broccoli and cauliflower . The heat damages the sulforaphane , which is very good at preventing cancer and destroying the cancer cells that have been generated. The only bad thing about eating these raw vegetables is that they are difficult to digest, so they can cause gastrointestinal discomfort.
Beet is another vegetable that should be eaten raw. When cooking it loses all the folate, which helps generate new cells and proteins in the body.
What you must do to take advantage of all the benefits of raw or cooked vegetables, is to eat them in a varied way and follow the advice that we mention here . What you should always remember is that the best way to prepare cooked vegetables is steamed, this way you lose less nutrients and vitamins, being more beneficial for your health.

When to eat raw or cooked vegetables

When eating raw or cooked vegetables, keep in mind that some come well at certain times of the day and others at other meals.

In the morning

At this time, when you get up, it is best to eat raw vegetables because they cleanse the body and the digestive tract thanks to its fiber .

At noon

At the time of eating, you can also eat raw vegetables, although you can alternate with cooked vegetables.

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