Notes on Nutrition and Cooking of Vegetables

Introduction

• Discussion on how food preferences affect nutrition.
• Focus on the differences in nutritional value between cooked and raw vegetables.
• Guest: Registered dietitian and nutritionist Maya Feller.

Broccoli

• Nutritional Benefits:
  • Rich in Vitamin K, C, and folate.
  • High in fiber and antioxidants.
  • Linked to reducing damaging free radicals.
• Best way to eat:
  • Raw is preferred due to higher water-soluble vitamins.

Tomatoes

• Nutritional Benefits:
  • Great source of lycopene.
  • Linked to reduced risk of heart disease and certain cancers.
• Best way to eat:
  • Cooked is better.
  • Thermal processing increases antioxidant activity and lycopene.
  • Minimal impact on flavonoid content.
  • Pro Tip: Cook in olive oil to enhance plasma lycopene absorption.

Carrots

• Nutritional Benefits:
  • Excellent source of beta carotene.
• Best way to eat:
  • Cooked (boiled) is more potent.

Garlic

• Nutritional Benefits:
  • Contains anti-cancer components when raw.
• Best way to eat:
  • Raw is optimal, but can still be beneficial when cooked.

Leafy Greens

• Nutritional Benefits:
  • Contains fat-soluble vitamins A, D, E, and K.
• Best way to eat:
  • Cooked (preferably with olive oil) is recommended.

Conclusion

• Importance of eating various vegetables in different forms to maximize nutrition.