Raw vs cooked food: Which is better?

Published On : 2024-11-16T15:29:26+0530 [ IST ] | Author : Mayur_Tembhare
Reading Time : mins
Home Entertainment

None :

The health and nutrition debate on whether to eat raw or cooked food rages on. Though some foods retain better nutritional and sensory properties if they are eaten raw, others retain better nutrients if cooked. Depending on the nutrients and food involved, research proves that whether raw or cooked food is the best is a question of judgment.

Asparagus

Asparagus contains high amounts of vitamins A, C, E and K and is a good source of folate and dietary fibre. It also has antioxidant properties and beneficial phytochemicals.

Raw vs. Cooked: Cooking increases the availability of nutrients in asparagus. Various research has explained how cooking breaks the hard cell walls making it easy for the human body to extract most of the contained antioxidants, for example ferulic acid easily. Steaming and light sauteing enhance the antioxidant activity in asparagus without decreasing its vitamin content

Tomato

Tomatoes are rich in vitamins C and K, potassium and lycopene an antioxidant that has been proven to lower the risk of heart disease and various cancers.

Raw vs. Cooked: Thermal treatment significantly increases the bioavailability of lycopene in tomatoes It has been reported in the Journal of Agriculture and Food Chemistry that cooking tomatoes at 190°F for 30 minutes will increase their lycopene level above 30% although vitamin C decreases slightly. Hence the slight drop in vitamin C is neg

Spinach

Spinach is a powerhouse of nutrients rich in vitamins A, C and K iron and calcium. It contains oxalates which can interfere with the absorption of many minerals.

Raw vs. Cooked: Compared to raw spinach cooking destroys a large amount of oxalate which makes minerals such as iron and calcium more readily absorbed. More of its beta-carotene is released through cooking and a greater portion of folate is retained. Vitamin C content is partially lost with high temperatures.

Carrot

Carrots are rich in beta-carotene and contain a converted carotenoid in the body into vitamin A which maintains healthy eyes and immune functions. In addition carrots contain fibres and antioxidants.

Raw vs. Cooked: Cooking carrots breaks the cell walls and increases the availability of beta-carotene. According to the Journal of Agricultural and Food Chemistry boiled or steamed carrots absorb more beta-carotene compared to raw ones. The fibre is largely intact and most nutrients are preserved with mild cooking methods. Carrots that have been boiled are better for increased

Balance between raw and cooked foods

While some vegetables like tomatoes carrots asparagus and spinach are better cooked to release key nutrients, ideally a mix of raw and cooked will be consumed. Cooking makes certain antioxidants and minerals available while raw foods might retain more vitamin C and digestive and immune enzymes.

Tips to maximize nutrient consumption

Do not overcook: Steam, saute or lightly boil for minimum loss of vitamins and minerals.

Add healthy fats: Cooking vegetables with healthy fats such as olive oil or avocado will increase the absorption of fat-soluble vitamins and antioxidants.

Include a mix: Offer mixed raw and cooked vegetables to provide the greatest nutritional range.

Raw and cooked depends on the vegetables and which one offers better nutrient maximization. Among these some vegetables that become more nutritional when cooked include asparagus tomatoes spinach and carrots. All these are the most valuable components in a varied diet. This understanding helps in preparing balanced meals with the best nutri

Image courtesy of Canva

Source : Reporters From Sunrise Chronicles

Tags : It , Carrots , Raw , Thermal , Clinical Nutrition , tomatoesraw foods might retain , Food Chemistry , According , For , Offer ,

Summary :

Full Coverage on