Home    Subscribe    Write for Us    FAQ    Contact    HubGarden    Login

How to get the most out of your veggies

by Georgina Tsel (follow)
I'm an everyday girl who enjoys the simple things in life. Absorbing the beauty of the world one day at a time and learning new things along the way.
Nutrition (268)      How To (64)     
The recommended intake of nutrient dense vegetables is approximately 5 servings per day, yet as a society we don't always adhere to these guidelines. Eating the suggested amounts, however, may lower your risk for heart disease, cancer, obesity and Type 2 diabetes.

By Spanish4foodies via Wikimedia Commons


The way we prepare and cook our vegetables can also contribute to the amounts of nutrients we are actually consuming - by boiling your veggies, you may lose much of the goodness during cooking.

Take broccoli for example, often said to be the healthiest vegetable on the planet. When boiled however, vitamin C and beneficial plant chemicals called glucosinolates and chlorophyll are reduced. Furthermore, a study published in the British Journal of Nutrition in 2002, states that by boiling and not steaming, there was a significant loss of more than 50 percent of folate from broccoli (and spinach). It may be time to start steaming!

By Jeremy Keith from Brighton & Hove via Wikimedia Commons


If you intend to use the water from boiling your veggies for a soup or stock, then this is fine, as you're still consuming all those lost nutrients.

I find that steaming my veggies actually tastes better, and it's easier to not overcook them - another way nutrients are diminished. By steaming, the veggies remain crisp, bright in colour, and actually withhold their unique flavour.

​English Wikipedia user KVDP GFDL via Wikimedia Commons


Every cooking method provides diverse health benefits. Some raw veggies are best eaten in their natural state, as their minerals are damaged when heat is applied. Yet some cooked vegetables may be higher in antioxidants that are released during the cooking process. Each vegetable is different, and research is often contrary; therefore it is best to include a variety of raw and cooked veggies in your diet.

Here is a list of vegetables considered to be best eaten cooked (steamed):

asparagus
mushrooms
spinach
carrots
tomato

By gran via Wikimedia Commons


Veggies that may be better raw:

beets
broccoli
red capsicum

By Evan-Amos (Own work) CC0, via Wikimedia Commons


It's quite easy to increase your vegetable intake by adding more to your usual recipes, having a salad with dinner or mixing them into smoothies.

I like to mix it up and eat raw veggies as snacks - another way to ensure you're getting your recommended daily intake. Lastly, I find that shopping at my local fruit and veg shop is a lot cheaper than the supermarket. Some produce is reduced, as it's not of the highest 'aesthetic' quality, however the look of the vegetable doesn't impact the taste or overall quality.

Related articles
How to sneak in more veg
How to keep the nutrients in your fruit & veg

Categories
#How To
#Nutrition
I like this Article - 1
[ print friendly ]
More Articles by Georgina Tsel
If you're like me and suffer from the annoying health issue of low blood pressure (hypotension), you...
2 likes
If you've ever seen, or own, a Himalayan salt lamp, you'll know that they are beautiful structural o...
6 likes
Did you know that by eating specific foods you can improve the quality of your skin, nails and hair?...
7 likes
Work, an overload of house chores, kids, parties - the list goes on
6 likes
Although I love traveling, I do not like feeling jet lagged several weeks later, especially when I n...
1 like
**Endometriosis** is a terrible chronic illness that affects approximately 1 in 10 women, predominan...
4 likes
view all articles by Georgina Tsel
Articles by Georgina Tsel on Other Hubs
ID: 41924
[ Submit a Comment ]
Trending Articles
Did you know if you are not exfoliating, your skin is not as healthy as it could be? Exfoliating ...
6 likes
Do you struggle with procrastination? If you are like the majority of people, the answer is probabl...
5 likes
Celery is a delicious crunchy vegetable that is unappetising when limp
5 likes
At times we are faced by challenges that rock the core of who we are, our values and what we represe...
5 likes
Did you know that 90% of the most common form of cervical cancer can be prevented through regular ce...
5 likes
Probiotics are the “good” microorganisms beneficial to our body that can be consumed through ferment...
5 likes
Measuring your waist is a quick, simple and powerful tool that you can do at home to help understand...
5 likes
Take control of your own health, to be the best and healthiest version of you in the new **Proactive...
9 likes
You planned on eating a few chips and now the entire bag is empty
4 likes
Categories
Nutrition (268)
Vegan (122)
Skin Care (100)
How To (64)
Lists (61)
Hygiene (35)
Yoga (29)
 
Copyright 2012-2018 OatLabs ABN 18113479226. mobile version