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Raw or Cooked Veggies: Which Are Better for You?

By October 15, 2020October 21st, 2020No Comments

Eating more vegetables is an important way to get more of the vitamins, minerals, and essential nutrients that you need. What you may not know, is the way you prepare the vegetable may change the nutrition the plant has to offer.

While there is not one rule that applies to all vegetables, here are some fun facts to show that including both cooked and raw veggies in your diet is a great way to help support your health.


Raw            Cooked
·         Raw broccoli and cauliflower have higher levels of an enzyme that is known to prohibit the growth of cancer cells. Enjoy these raw veggies with your lunch with a yogurt dip. ·         Cooked broccoli and cauliflower have higher amounts of another compound, indole, which may also protect against cancer. Steamed or roasted broccoli and cauliflower make a great side for dinner.


·         Vitamin C is most affected by heat. There is vitamin C in many vegetables, and if you are concerned with getting enough, enjoy raw red peppers and tomatoes.


·         Many red vegetables and fruits including tomatoes and peppers contain Lycopene which helps to lower risk for heart disease and certain cancers. Cooking your red peppers and tomatoes can help you get the most lycopene.


·         Certain vegetables like spinach, asparagus, carrots, mushrooms and cabbage actually offer more antioxidants when cooked.


The most important thing you can do for your health is to enjoy a variety of vegetables – raw and cooked! Avoid fried vegetables, which lose much of their nutrition and gain unhealthy fats. Trying new recipes and dips will help you enjoy your veggies and the many health benefits.

Check out our featured produce of the month, which are posted the first Friday of each month, to discover new food and how to cook with it!