Raw veganism is one of the more recent trends in raw food diets. The idea is that processed food should be as minimal as possible. But not all food is more nutrient-dense when consumed raw. In fact, cooking some veggies can increase their nutritional value.
Mushrooms
The antioxidant ergothioneine, which is released during cooking, is present in mushrooms in considerable quantities. The compounds known as “free radicals,” which can harm our cells and speed up the ageing process, are broken down by antioxidants.
Tomatoes
Any type of cooking significantly raises the antioxidant lycopene in tomatoes. A lower risk of a number of chronic diseases, such as cancer and heart disease, has been linked to lycopene. The heat that aids in the breakdown of the dense cell walls, which contain several significant nutrients, is what causes the increased lycopene concentration.
The beans
When green beans are baked, microwaved, griddled, or even fried as opposed to boiled or pressure cooked, they have higher quantities of antioxidants.
Carrots
The pigment beta-carotene, which the body transforms into vitamin A, is present in greater quantities in cooked carrots than in raw carrots. This fat-soluble vitamin helps the immune system, eyesight, and bone development.
Carrots’ antioxidant capacity is more than doubled when cooked with the skin on. Before slicing, boil carrots whole to prevent these nutrients from leaking into the cooking liquid. Avoid frying carrots because this has been shown to lower the carotenoid content.
Spinach
Iron, magnesium, calcium, and zinc are among the nutrients found in abundance in spinach. When the spinach is cooked, these nutrients are, nevertheless, more easily absorbed. This is due to oxalic acid, a substance present in many plants that prevents the absorption of calcium and iron. Oxalic acid is abundant in spinach. Calcium that has been bonded to spinach during cooking is released, increasing the body’s ability to absorb it.
According to research, boiling spinach preserves its folate (B9) levels, which may lower the chance of developing several cancers.
Asparagus
Cells are the building blocks of all living things, and in vegetables, these cell walls can occasionally contain vital nutrients. Vegetables’ cell walls collapse during cooking, releasing nutrients that the body can subsequently absorb more readily. Asparagus’ cell walls are broken down while cooking, increasing the amount of vitamins A, B9, C, and E that can be absorbed.
The bell pepper
Antioxidants that support the immune system are abundant in bell peppers, particularly the carotenoids lutein, beta-carotene, and beta-cryptoxanthin. The cell walls of the carotenoids are destroyed by heat, making it simpler for your body to absorb them. When peppers are boiled or steam-cooked, vitamin C can bleed out into the water, just like with tomatoes. Instead, consider roasting them.
Kale
In order to deactivate enzymes that inhibit the body from processing the iodine it requires for the thyroid, which aids in regulating your metabolism, lightly steaming kale is the healthiest method.
All veggies lose more nutrients when cooked at higher temperatures, over longer periods of time, and with more water. The most unstable nutrients when it comes to cooking are those that leach out of vegetables into the cooking water, such as water-soluble vitamins (C and many of the B vitamins). So instead of soaking them, cook with the least amount of water possible and try roasting or steaming instead. Additionally, utilise any leftover cooking water in soups or gravies to reclaim any nutrients that have been leached.
