Raw or Cooked: Which Vegetables Are Healthier?
Raw vs. cooked
Have you always wondered how to prepare vegetables in order to maximize their nutritional content? There's no easy answer, since cooking powers up the nutrients in some vegetables—and does the exact opposite in others.
"Some produce is most nutritious uncooked, while other kinds need heat to bring out the best in them," says Dawn Jackson Blatner, RD, a registered dietitian with a practice in Chicago. From asparagus to tomatoes, here's how to get the most from your farmers' market picks.
Steaming that asparagus ignites its cancer-fighting potential.
Try this recipe: Spaghetti With Asparagus and Lemon
Heating deactivates myrosinase, an enzyme in broccoli that helps cleanse the liver of carcinogens.
Try this recipe: White Bean & Herb Hummus with Crudites
Heating mushrooms—whether you sauté, boil, grill, or roast them—brings out more muscle-building potassium.
Try this recipe: 'Shroom Beef Burgers
Just slice and eat: You get less of the hunger-busting phytonutrient allicin when you cook onions.
Try this recipe: Power Nachos