Most adults should consume
approximately 2 ½ cups per day. Eating
vegetables raw or cooked is beneficial to your health, but you may be surprised
to learn some are better absorbed cooked rather than raw. “For leafy greens in particular, cooking
seems to boost their ability to lower unhealthy cholesterol levels” (Tufts
University Health & Nutrition Letter, 2014). Fresh tomatoes provide an excellent source of
lycopene as well as other vitamins and nutrients, but “cooked tomatoes are even
better because the heat breaks down plant cell walls releasing additional
lycopene” (Golub, 2006). Spinach, broccoli
and carrots all have higher concentrations of carotenoids (e.g., beta-carotene,
lycopene, and lutein) when they are
cooked versus raw.
Try adding some variety
of colors when choosing your vegetables. A large salad every day is a great way to
consume a variety of vegetables. I steam
broccoli and cauliflower and then add it to my salads throughout the week. At dinner fill half of your plate with some
of the cooked vegetables mentioned above.
Keep eating your vegetables – they’re good for you whether they’re raw
or cooked!
References
Center for Disease Control. (2013). Fruits and vegetables. Retrieved from:
Discover the Goodness of
Cooked Greens. (2014). Tufts University Health & Nutrition
Letter, 32(3), 6-7.
Golub, C. (2006). Savor
Fresh Summer Tomatoes for Lots of Lycopene--Even More
From
Canned. Environmental Nutrition, 29(7), 8.
