Veggies: To cook or not to cook?

Experts say that cooking broccoli lowers its vitamin C levels. However, raw cruciferous veggies like broccoli can make you bloat. So the best way to eat the veggie is to lightly steam it, thereby retaining its nutrients and preventing stomach discomfort.

The rule of thumb is to minimise cooking for veggies high in Vitamin C, as this nutrient is water-soluble and susceptible to heat.

Frying and baking increases antioxidant activity in asparagus and green bean, besides making it easier for our body to absorb fat-soluble vitamins like vitamin A and B. Studies also showed that cooked spinach contains more calcium, magnesium, and iron.

Serve tomato, carrot, and kale both ways to optimise different nutrients – higher vitamin C when eaten raw; higher lycopene, beta carotene and goitrogens when cooked.