You are probably familiar with the importance of getting an adequate amount of vegetables in your diet, but recent research has shown that it is not only important how much you eat, but how your veggies are prepared.
For the average person who is maintaining weight with an approximate 2000 calorie diet, getting all your veggies could amount to 2 ½ to 3 ½ cups a day! The USDA national guidelines suggest 5-9 servings of fruits and vegetables daily. It is well known that people who "eat their veggies" have lower rates of heart disease, hypertension, diabetes, eye problems and even cancer.
A new study due to be released in the British Journal of Nutrition in June 2008 will report results of a study of 198 participants that strictly adhered to a raw food diet (which amounts to 95% or more of total raw food consumed). The study shows that participants had normal levels of vitamin A and high levels of beta carotene, but lacked adequate levels of lycopene. Vitamin A is essential for several functions in the body including vision, bone growth, reproduction and can play an important role for a healthy immune system. Beta-carotene is part of the carotenoid family of fat soluble compounds that are naturally present in fruits, grains and vegetables (recognizable by red, yellow and orange colors) . Lycopene is a carotenoid found in tomatoes and other red vegetables; it is considered by many to be one of the most potent antioxidants. What do these results mean for your diet?
A varied selection of fresh fruits and vegetables (preferably organic) will offer you the most well-rounded diet and ensure that you get the nutrients your body needs. Here are some tips on the best veggies raw and cooked:
1. Eat Your Spinach-Uncooked
Add spinach to salads or sandwiches but try to eat it uncooked. Cooking spinach can account for over 60% loss of vitamin C.
2. Cook Your Tomatoes
Increase the amount of lycopene in your diet by cooking tomatoes. Unlike most vegetables, lycopene is more easily absorbed by the body after it is heated. Take advantage of stewed tomatoes, sauces and even V-8 juice to amp up your lycopene intake.
3. Boil Carrots, Zucchini and Broccoli
According to and Italian research team (Journal of Agriculture and Food Chemistry 1998), mushrooms and white cabbage produce high levels of antioxidants regardless of preparation methods; cauliflower, celery and eggplant had increased antioxidant activity after boiling; boiling carrots, zucchini and broccoli had the least amount of vitamin loss over steaming, frying or raw.
4. Add GOOD fats to Healthy Salads and Salsas such as Avocado or Nuts
Research shows that your body is 4X more likely to absorb lycopene, 7X more lutein and 18X more beta carotene if it is paired with good fats. This includes avocados, olive oils, nuts and flax seeds and oils. Adding good fat can also excite your taste buds--making you likely to consume more vegetables in the future.
5. Variety is the Spice of Life
Keep your diet rotating between raw, steamed, boiled and microwaved veggies. Each process has both positive and negative effects. For instance, boiling carrots preserves the greatest amount of nutrients, but the process breaks down valuable polyphenol nutrients, such as bioflavonoids. To learn more about the USDA recommended daily suggestions click here.
Though it may seem like a lot of work to keep track of how many veggies you consume daily or how they're prepared, overall your health will benefit from your diligence. It only takes two weeks of repetition to change a habit. So, why not keep track of your progress, organize a two-week menu and reap the rewards of a healthier you by the end of the month.
