According to nutritionists

Reviewed Diettian Karen Ansel, Ms, Rdn

The main points

• Making some vegetables can reduce their vitamins and antioxidants.

• Garlic, broccoli, beets, cabbage and pepper are healthier than ready.

• If you can’t eat them raw, steaming is usually the best way to keep your nutrients.

According to disease control and prevention centers, only 10% of adults eat enough vegetables. Because vegetables are overloaded with nutrients that help prevent cardiovascular disease, cancer and other chronic diseases, this is not a perfect message. While eating any form of vegetables is very important, you may be surprised to learn that some vegetables keep more of their nutrients when eating them green rather than cooked.

As a bonus, many green vegetables do not require much time, if any, to prepare. And they can even be purchased for pre -cut convenience. Raw vegetables are also easy to wear, so you can take them to a food that you will add to your lunch or a quick snack. So, it’s a convenient way to add more products to your day, which can just earn a place in that coveted 10% of Americans who actually eat enough vegetables!

Which vegetables are healthier to eat raw? We have asked nutritionists. Here’s what they told us, and delicious new ways to add more green vegetables to your world.

1. Garlic

Garlic is not just a voice of taste. It is also good for health, especially if you eat it green. Eating untreated garlic was associated with better cholesterol, blood pressure and blood sugar. “The mystery lies in Allycin, the rear garlic, found through an interesting chemical reaction,” says Stacey Woodson, MS, RD, LDN. “When you cut, crush or press fresh garlic, you break down cell walls,” she explains. “This allows two naturally occurring compounds – allin and the enzyme allinase – to mix and mix with useful allicin.”

If you don’t like green garlic (or your stomach can’t tolerate it), don’t worry! “If you cut or press the garlic and allow it to sit for at least 10 minutes before making, you will still take advantage of those amazing health benefits, as this short pause gives a chemical reaction time to your magic,” says Woodson. While you do not have to wait for this reaction when using raw garlic, try this trick for recipes where you will bake it.

2. Broccoli

If one vegetable should receive a golden star for disease prevention, it may be broccoli. This cross -vegetarian can help protect against cancer and has been associated with better intestinal, bone and heart health. This is because it contains nutrients such as folate and vitamins A, C and K, as well as calcium, iron and potassium. Broccoli is also rich in bioactive compounds, including glucosinolates, sulfofan and indolo-3-carbinol, which act as antioxidants and help reduce inflammation. So there are many serious reasons to eat.

While cooked broccoli still contain some of these nutrients and antioxidants, the broccoli of the raw material gives you more. “Broccoli loses some of their antioxidants and vitamins such as vitamin C and folate,” says Lisa Andrews, M.ed., Rd, LD.

Dipping of raw floreths in ranch is a great start. But why stop there? Sapna Peruvemba, MS, RDN, recommends making a shredded broccoli sprinkle with creamy sauce. For even more nutrition, mix more green vegetables such as carrots, cabbage and cabbage.

If untreated broccoli is not for you, try to evaporate it. Studies show that evaporation is the best cooking method to maintain broccoli struggle with cancer glucosinolates. On the contrary, stirring and boiling broccoli causes the highest nutrient loss.

3. Beetroot

No one gets overwhelmed with green beetroot! That’s right, you can enjoy these root vegetables green. During the process you will evaluate even more nutrients. “The bright red beetroot color is from Betalains, which are antioxidants with anti-inflammatory properties,” says Juliana Crimi, MHSC. The problem is that Betalains easily breaks down with heat. “Key beets help to keep these nutrients intact with vitamin C and natural nitrates,” she says.

And if high blood pressure is a problem, eating green beetroot can help reduce your number. This is because beetroot is rich in blood pressure lowering compounds called nitrates. After eating beets, their nitrates are converted to nitric oxide, which helps relax your blood vessels to improve blood flow. While both green and cooked beetroot have these effects, the green beets are particularly powerful, which can explain why one study found that untreated beet juice reduced blood pressure even more than cooked beets.

Not sure how to prepare green beets? “If you want to enjoy green beets, try chopping them into salads or springs, mixing into cocktails or droplets, or cutting them thin to refreshing beetroot salad with feta or goat cheese,” says Crimi.

4. Kale

Kale is another crossword vegetarian worth eating green. When you make cabbage, you lose health -promoting minerals and antioxidants, especially those fighting cancer glucosinolates. “These vegetables contain an enzyme called myrosinase, which helps glucosinolate into powerful compounds called isotocyanates that help them health, because they help them that they eat, they eat, so they eat them.

Need another reason to eat Kale Raw? Consider a single study showing people who ate 1.5 weekly untreated cross vegetables like cabbage, like cabbage, 40% less prone to the development of pancreatic cancer than people who ate only ½ dishes from raw cross -vegetables per week.

By the way, many people are not a strict fans of Raw Kale texture. If you are one of them, Pevemba recommends massaging it with sauce until it is gentle. Or try to mix the raw cabbage into a cocktail. You will use all its nutrients without trying to chew it.

5. Pepper

Pepper is delicious mixing, omelettes, stewed beans and more. But did you know that one raw red pepper contains more than twice as much as orange vitamin C and almost 20% of your daily dose folate?, Pepper is also packed with antioxidants such as polyphenols. “Vitamin C, folio and polyphenols can break down during the cooking process,” says Tryta Best, MPH, RD, LD. Eating them with greens will ensure that you get more of these nutrients, she explains.

Raw peppers make a great snack soaked in hummus or guac, thrown into a cozy black bean salad or stuffed with a tuna salad for a light lunch or dinner.

Our expert is taking

All vegetables are perfect for you. However, some vegetables such as garlic, broccoli, beets, cabbage and peppers retain more nutrients when eating them green rather than boiled. This is because cooking heat can break down their antioxidants or some vitamins and minerals to prevent cooking. “It said if green vegetables were disturbed by your stomach, don’t worry,” says Perrumba. “Cooked, they are still extremely nutritious, and when eating them, they are much better than skipping them or eating green and feeling miserable.” If green vegetables are not your thing, steaming is usually the best cooking method to keep your nutrients. But after all, any vegetable is a good vegetable!

Read the original article about Eatingwell