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Maintains Healthy Body
A joint study carried by scientists from University of California at Los Angeles and Louisiana State University found raw vegetables contain higher amounts of antioxidants. These antioxidants include vitamins C and E, folic acid, lycopene, alpha-carotene and beta-carotene. Vitamins C and E neutralize free radicals and protect your body cells. Lycopene -- a naturally-occurring pigment in coloured vegetables such as tomatoes and apricots -- boosts your immune system and also lowers the risk of cardiovascular disease. Folic acid is necessary for the formation of red blood-cells and proper functioning of the brain and nervous system. Beta-carotene, found in brightly coloured vegetables, protects the skin from the sun’s harmful ultraviolet rays. It also slows down the ageing process and reduces the risk of diseases associated with old age.
Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. Some research indicated beta carotene may actually cause cancer, but this has not proven that eating carrots, unless in very large quantities - 2 to 3 kilos a day, can cause cancer. In fact, a substance called falcarinol that is found in carrots has been found to reduce the risk of cancer, according to researchers at Danish Institute of Agricultural Sciences (DIAS). Kirsten Brandt, head of the research department, explained that isolated cancer cells grow more slowly when exposed to falcarinol. This substance is a polyacethylen, however, so it is important not to cook the carrots.
Chili peppers and jalapenos contain a chemical, capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer.
Cruciferous vegetables - broccoli, cauliflower, kale, Brussels sprouts, and cabbage contain two antioxidants, lutein and zeaxanthin that may help decrease prostate and other cancers.
Good for the Heart
Eating foods rich in fiber is associated with a lower risk of developing heart ailments. Soluble fibers found in vegetables such as gum, pectin and psyllium dissolve in water, forming a gel-like matrix. This solution absorbs bile acids and cholesterol and eliminates them from your body. Since bile acids are formed from cholesterol, your body tries to replenish them by using the cholesterol available in the bloodstream. According to a research study by Maastricht University scientists, published in May 2008 in "Psychology & Behaviour," water-soluble fibres lower the amount of low-density lipoprotein or “bad cholesterol” in the bloodstream. This cholesterol sticks on the walls of blood vessels and makes them narrow, leading to cardiovascular disease. Another study by the University of Pennsylvania School of Medicine, published in September 2005 in "The British Journal of Nutrition," also found out that insoluble fibre lowers cholesterol intake.
Nutrient Content is Often Altered During Cooking
Cooking food improves digestion and increases absorption of many nutrients (1, 2).
For example, protein in cooked eggs is 180% more digestible than in raw eggs (3).
However, several key nutrients are reduced with some cooking methods.
Nutrients That May Decrease
The following nutrients are often reduced during cooking:
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Water-soluble vitamins: vitamin C and the B vitamins — thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B7) and cobalamin (B8).
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Minerals: primarily potassium, magnesium, sodium and calcium.
Bottom Line: Although cooking improves digestion and the absorption of many nutrients, the levels of some vitamins and minerals may decrease.