By MACROS | Published on August 6, 2017
We all have a tendency to throw our food into the oven without much regards for how it the nutritional value.
Maximize your nutrient intake by choosing the right preparation method for the most common dietary juggernauts in your kitchen.
Foods to eat raw
Leafy greens
Research at the University of California found that raw leafy greens, including salad ingredients, help you absorb more folic acid, vitamins C and E, lycopene and alpha and beta carotene. Cooking them only serves to make your nutritional intake limp.
Garlic
A potent ingredient in almost every dish, garlic is surprisingly heat sensitive. Research has found its anti-cancer properties are actually muted when cooked. Add at the very end of a meal or make a potent mix of crushed garlic, parsley and olive oil to spread on your chicken.
Broccoli
Though it may not be a regular in your salad, broccoli is worth including. Research in the Journal of Agriculture and Food Chemistry found that heat damages the enzyme called myrosinase, which stokes your liver’s ability to detoxify carcinogens.
– RELATED: How To Get All The Vitamins And Minerals You Need –
Foods to eat cooked
Carrots & zucchini
Research in the Journal of Agriculture and Food Chemistry found that lightly steaming carrots and zucchini helps you absorb more of their antioxidants. Or you can blanch them for three to four minutes in some boiled water for maximum absorption.
Mushrooms
Resist the urge to spruce up a salad with these raw fungi. According to research at the University of Illinois, mushrooms have more fiber when cooked, which will help fill you up for longer. Cooking did decrease some of the nutrients, but others increased. Really, you can’t go wrong either way.
Tomatoes
It’s all in the sauce. Research in the Journal of Agriculture and Food Chemistry found that heat breaks down a tomato’s thick cell wall and helps you cash in on more of their heart-healing lycopene.
