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Another point you may wish to consider is the impact cooking can have on the bioavailability of the nutrients in vegetables. Some vitamins are heat sensitive (particularly vitamin C), so cooking will lead to some losses.
However, the extent to which heat-sensitive nutrients are lost depends on the cooking method; boiling vegetables will lead to much greater losses than lightly steaming them, for example. Conversely, cooking vegetables can increase the bioavailability of antioxidants such as betacarotene and lycopene. So if both raw and cooked vegetables nourish you, a combination is great!
But if you feel better eating only cooked vegetables, then I encourage you to do just that. To retain more nutrients, avoid overcooking or cooking in excessive amounts of water, as water-soluble vitamins can leach out.
Remember, the most nutritious vegetables are the ones that you actually eat (and digest well).So, rather than worrying about whether you should be eating them raw or cooked, just do your best to focus on eating plenty of colourful veges every day.
Q: What’s the difference between regular black tea and green tea? Is it only green tea that has health benefits? – Sam
A: Black tea and green tea are both produced from the Camellia sinensis bush, and it is what happens to the leaves after they are picked that determines whether they end up as green or black tea. Not only do the different processing techniques affect the colour and taste of the teas, they also affect the composition (the substances that are present in the different teas).
Do your best to eat plenty of colourful veges every day.