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It is stated that eating raw veggies is the greatest approach to acquiring enough nourishment in your diet. The concept of a "raw food diet" has certainly generated a lot of buzz in recent years. Many individuals believe that processed food should be as minimal as possible. Unexpectedly, many vegetables become more nutrient-dense when cooked, yet eating them raw may not deliver as much nutrition. Here are several vegetables you should be aware of.
1. Spinach
This leafy green vegetable is believed to be extremely nutrient-dense and high in minerals and vitamins. However, most of these nutrients are not entirely absorbed when consumed raw. Oxalic acid, which is present, prevents the absorption of calcium and iron. When it is cooked, the bound calcium is released, making it easier for the body to absorb. In addition, steamed spinach lowers the incidence of certain malignancies.
2. Bell Peppers
This vegetable is high in carotenoids, which are antioxidants that help promote immunity. When bell peppers are heated, the cell walls are broken down, which aids in the absorption of this antioxidant. It is also advised to roast the bell peppers rather than steaming or boiling them, as the vitamin content of the peppers can leach into the water.
3. Green Beans
In most cuisines, this vegetable is served as a side dish. These humble beans can also be used to produce a dry vegetable dish in Indian cuisine. You'll be astonished to learn that when these green beans are cooked, their antioxidant levels increase. Green beans are only at their best when cooked, whether by baking, microwaving, or frying.
4. Asparagus
As we all know, all living nutrients are made up of cells, and key nutrients are contained behind the cell walls of vegetables. Asparagus cell walls are broken down during cooking, making essential vitamins C, A, B9, and E more easily absorbed.
5. Tomatoes
Cooking, in any technique, enhances the antioxidant lycopene in tomatoes significantly. Lower risk of many chronic diseases, including cancer and heart disease, has been associated with lycopene. The heat that assists in the breakdown of the dense cell walls, which contain several significant nutrients, is what causes the increased lycopene concentration. Although cooking tomatoes reduces their vitamin C content by 29%, they increase their lycopene content by more than 50% within 30 minutes.
