Cooking Increases Nutrient Availability in certain veges

We know we’re supposed to eat our vegetables.They provide us with many vitamins, minerals, carbohydrates, and fiber which are all essential to our health.Interestingly enough, some sorts of produce have higher nutrient counts when cooked.Cooking vegetables helps to soften their tough fibrous exteriors and loosen up all the nutritional good stuff that lies inside. 

Tomatoes and carrot
Some vegetables, such as tomatoes, carrots, are actually more healthful if you eat them cooked, because the process of cooking  boosts their levels of the potent antioxidant lycopene and beta-carotene. They are three to four times more available for absorption when cooked.

These antioxidants are known to help fight against cancer and heart disease by reducing inflammation in the body.

Onion and garlic
The cooking of onions or the roasting of garlic help increase the variety of sulfur-containing substances found in them which help protect our heart.

Asparagus
Similarly asparagus, when cooked, their is an increase in cancer fighting nutrients present, and cooked asparagus make such a nice side dish.  

Mushroom
Cooking mushrooms will boost their potassium, which is very important for our muscular health.  

Spinach
Leafy greens such as spinach are also healthier when cooked.  You will absorb more calcium, iron, and magnesium this way.  

Zucchini and broccoli
Zucchini and broccoli all contain carotenoids that are released when these foods are cooked, particularly when they are steamed or boiled.  

Cruciferous vegetables
In addition, broccoli and other cruciferous vegetables like kale, collard greens, cauliflower, arugula, bok choy, brussel sprouts, and radishes contain chemicals when eaten raw that block the production of the thyroid hormone in the body. 

Hypothyroidism can lead to many issues including weight gain, fatigue, low libido, and constipation.

The only problem is, not all cooking methods are the same. Some boost nutrient content; some take it away. Some add unwanted fat, while others add the crucial amount for your body to absorb all the nutrients in vegetables

The most are a pretty safe route to take with the exception of deep frying.  Sauteing, stir frying or any form of pan frying are quick and easy methods that allow for the vegetables to retain great flavor.  Be mindful of your cooking fat when doing this and cook with slow to medium heat. Of course boiling and steaming vegetables is a good way to make them softer and easy to digest. Again remember heat and water content is important.

So go ahead get more out of your vegetables

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife – Diet and lifestylemakeover