Foods that are more nutritious when cooked,group fitness certification bc,healthy diet for weight loss and glowing skin - Good Point

admin | Healthy Vegetables List | 02.05.2014
A study published in The British Journal of Nutrition last year found that a group of 198 subjects who followed a strict raw food diet had normal levels of vitamin A and relatively high levels of beta-carotene (an antioxidant found in dark green and yellow fruits and vegetables), but low levels of the antioxidant lycopene.
One 2002 study he did (published in the Journal of Agriculture and Food Chemistry) found that cooking actually boosts the amount of lycopene in tomatoes.
Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables also supply more antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw, Liu says.
Deep fried foods are notorious sources of free radicals, caused by oil being continuously oxidized when it is heated at high temperatures.
Another study published in the Journal of Agricultural and Food Chemistry in 2002 showed that cooking carrots increases their level of beta-carotene. Liu notes, however, that the trade-off may be worth it since vitamin C is prevalent in far more fruits and vegetables than is lycopene. That said, research shows that some veggies, including broccoli, are healthier raw rather than cooked. Research published in the journal Carcinogenesis in December 2008 found that sulforaphane might block the proliferation of and kill precancerous cells. On the other hand, indole, an organic compound, is formed when certain plants, particularly cruciferous vegetables such as broccoli, cauliflower and cabbage, are cooked. Comparing the healthfulness of raw and cooked food is complicated, and there are still many mysteries surrounding how the different molecules in plants interact with the human body. High in water, vitamins (C, A and K), minerals (potassium, manganese, iron) and antioxidants such as lycopene (see information below), tomatoes are a great food choice and people of all ages and cultures like and eat them regularly. Processed tomatoes (cooked into a paste, sauce or stewed) as well as canned varieties are the richest known sources of lycopene. Tomato paste is the most concentrated form of processed tomatoes and has up to 10 times more lycopene than raw tomatoes (verified by studies).
The heat applied during the processing makes the lycopene changes its structure and become more available for the body to absorb and utilise. Quite often cooked tomatoes have much more flavour than typical supermarket ones which are usually picked unripe and then stored losing much of the flavour and nutritional value in the process. Tomatoes used by the food industry for canning are picked when red-ripe and they are usually processed within a short period of time.
Be mindful that most processed tomatoes are sold in cans that have plastic lining that contains a toxic chemical called BPA (bisphenol A). Importantly, always choose products made of organically grown tomatoes (both fresh or cooked) to avoid pesticides and other chemicals.
Conclusion – cooked tomatoes have more health benefits and a better taste and are recommended to have on a regular basis.
Cooked broccoli is easier to eat and digest as the tough fibres are softened and partially broken down during cooking. According to the Weston Price Foundation, steaming broccoli until fully cooked reduces the goitrogens (see the Raw section below) to one-third the original value on average.
Eating broccoli raw will give you up to 30 times more of the anti-cancer compound called sulforaphane than cooked broccoli. Conclusion – chose raw or cooked broccoli according to your digestive efficiency and be mindful of any health conditions you may have that make you sensitive to the effects of goitrogens on the thyroid gland.
Cooked carrots are actually more nutritious than raw ones as the heat makes the nutrients, especially beta-carotene, more bioavailable so we get more out of what we eat. Importantly, carrots are best for you when eaten with some type of oil or fat such as butter, olive oil or coconut oil. Carrots contain nutrients called carotenes which are not true vitamin A but are more accurately termed provitamin A.


Conclusion – cooked carrots eaten with added fat are better especially for those with impaired digestion as well as for stressed out people with low in energy and fatigue.
Cooking spinach boosts your body’s ability to absorb all of the fantastic nutrients this leafy green is loaded with, like calcium, iron, magnesium, lutein and antioxidants like beta-carotene. Cooking foods can enhance their flavor, make some more digestible and prevent them from spoiling. Broccoli loses 28 percent of its vitamin C and 20 percent of its calcium when it is boiled. Though many nutrients and enzymes are destroyed by high temperatures, cooking may increase the nutritional value of vegetables in other ways, notes Bastyr University. Cancer-fighting chemicals known as isothiocyanates, in cruciferous vegetables, including broccoli, cauliflower, collards, and kale are largely lost in cooking, according to a study published in the April 2008 issue of the journal "Cancer Epidemiology Biomarkers and Prevention." In the diet survey study, a strong correlation emerged showing that those who included higher levels of raw, cruciferous vegetables in their diets had lower risk for bladder cancer. Raw milk and dairy products are increasingly sought out by consumers wishing to avoid pasteurization, which is thought to destroy enzymes and nutrients that promote calcium absorption, according to the University of Colorado Extension.
These radicals, which are highly reactive because they have at least one unpaired electron, can injure cells in the body. According to a study in the Journal of Agricultural and Food Chemistry in November 2007, heat damages the enzyme myrosinase, which breaks down glucosinates (compounds derived from glucose and an amino acid) in broccoli into a compound known as sulforaphane. A 2002 study in The Proceedings of the National Academy of Sciences also found that sulforaphane may help fight the bacterium Helicobacter pylori, which causes ulcers and increases a person's risk of stomach cancer.
According to research in The Journal of Nutrition in 2001, indole helps kill precancerous cells before they turn malignant. However, let’s not forget that a number of cooked foods, especially vegetables, are also very nutritious and good for us and, in many cases, trump the raw varieties in health benefits.
However, preparation methods do matter when it comes to extracting the many health benefits. Lycopene is a powerful antioxidant (a compound that blocks the action of free radicals that can damage cells causing ageing, cell and organ damage leading to most illnesses) scientifically proven to prevent and treat many cancers including prostate, lung, stomach, bladder, cervix and skin, among others. Eating cooked tomatoes has the same protective effect on our skin – lycopene acts like a natural sunscreen but from within!
Raw tomatoes, which are richer in vitamin C, are good for you too – grow your own for a better flavour and freshness!
That way it doesn’t lose any of their water-soluble nutrients, including vitamin C and folate. Therefore it’s important for people with underactive thyroids to minimise raw broccoli and eat cooked instead (in moderation).
They are high in fibre, low in calories and are a good source of an important antioxidant beta-carotene.
Importantly, if you cook carrots whole and then slice them after they’ve been cooked, you get more nutrients than if you cut them before cooking. Beta-carotene is a fat-soluble nutrient that needs to be coated in fat for better digestion and absorption. The under skin portions of carrots are rich in phytonutrients so eating carrots with the skin is more beneficial. These are most likely misshapen mature carrots that have been cut down to a smaller and more uniform size losing their under skin nutrients on the way.
Raw kale also has some cholesterol-lowering effects, but not as much as cooked kale according to whfoods.
There are several types of mushrooms that are only safe to eat cooked, and even the ones more commonly served raw, like button mushrooms, are hard on your digestion. Mushrooms have very tough cellular structures, so cooking really does wonders on drawing out their nutrients, making them more digestible, and killing any toxins they may contain. Raw tomatoes, on the other hand, only release about 4% of this antioxidant that has been linked to lower rates of heart disease and cancer.


Health enthusiasts seeking to derive the greatest benefits from foods may opt to consume their daily servings in raw form. Since bile acids are made from cholesterol, the body must use up cholesterol to replace the lost bile, thereby lowering blood cholesterol levels. Cooking softens the fiber that gives plant cell walls their firm structure and unlocks certain vitamins, such as beta carotene, contained within cell walls, making these nutrients easier for your body to absorb.
A study published in the November 2011 issue of the "Journal of Food Protection" found that pasteurization decreased levels of vitamins E, B1 and B12 but increased levels of vitamin A.
It softens food, such as cellulose fiber and raw meat, that our small teeth, weak jaws and digestive systems aren't equipped to handle. Rui Hai Liu, an associate professor of food science at Cornell University who has researched lycopene, says that it may be an even more potent antioxidant than vitamin C.
A January 2008 report in the Journal of Agriculture and Food Chemistry said that boiling and steaming better preserves antioxidants, particularly carotenoid, in carrots, zucchini and broccoli, than frying, though boiling was deemed the best. And while boiling carrots was found to increase carotenoid levels, another study found that it leads to a total loss of polyphenols, a group of chemicals found in raw carrots. Deep red tomatoes have more lycopene and overall antioxidant activity than yellow, gold or green tomatoes. BPA has been linked to reproductive abnormalities, neurological effects, heightened risk of breast and prostate cancers, diabetes, heart disease and many more.
Boiling causes many of their water soluble nutrients to leach into the cooking water – it’s better to make dishes that contain the water as well.
Cooking some vegetables actually breaks down their tough cellular structure and makes it easier for the body to absorb nutrients. It is important to consider both nutritional value and food safety when deciding on eating raw versus cooked foods. And while we might hear from raw foodists that cooking kills vitamins and minerals in food (while also denaturing enzymes that aid digestion), it turns out raw vegetables are not always healthier.
The researchers studied the impact of the various cooking techniques on compounds such as carotenoids, ascorbic acid and polyphenols. Specific polyphenols have been shown to have antioxidant properties and to reduce the risk of cardiovascular disease and cancer, according to a 2005 report in The American Journal of Clinical Nutrition. To avoid this nasty chemical, switch over to brands that use BPA-free containers (check the label) or even better, glass containers.
One study found that steaming green vegetables greatly improved their ability to bind to bile acids, which improves their cholesterol-lowering abilities.
Sauteed or steamed carrots retain more of their food value because the carrots are in contact with less water. The steamed vegetables in the study were significantly more effective at lowering cholesterol than the same vegetables in their raw form. Since lycopene is the less prevalent of the two nutrients in most people's diets, cooked tomatoes are often a better choice than raw for obtaining more lycopene. However, safety issues surrounding risk of food-borne illness from raw milk have led the Food and Drug Administration to advise against consuming raw milk and dairy products. Cooked kale may be healthier than raw kale, but deep-fried kale isn’t better than a raw kale salad. Still, most broccoli sold at farmers markets is fresh and highly nutritious – look for a vendor who has the broccoli on ice or in a cooler.



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