Raw vs. Cooked — Which one has More Vitamins and Minerals?

Let us finally put a stop to the argument of raw vs. cooked. Needless to say, in the grand strategy of a well-balanced, nutrient-dense, varied, whole foods diet, the cooked vs. raw debate isn't that critical for many people. Where this can become a consideration is to get vitamin and nutrient deficiencies (or "insufficiencies"). These may be due to digestion or absorption issues, or avoidance of certain foods (due to allergies, intolerances, or choice). And I will tell you the answer isn't as simple as "raw is obviously better" or "cooked is obviously better." Just like the majority of nutrition science, it depends upon many things. Some vitamins are destroyed in cooking, but others become easier to absorb (a.k.a. more "bioavailable"). Here is the skinny on vitamins and minerals in foods that are raw versus cooked foods. Foods to eat raw As a general rule, water-soluble nutrients, like vitamin C and the B vitamins, found mostly in fruits and vegetables, are eaten raw. The main reason is two-fold. First, when these nutrients are heated, they tend to degrade; that can be from any warmth, make it steaming, boiling, roasting, or skillet. Vitamin C and the B vitamins are a bit more "delicate" and vulnerable to heat than many other nutrients. Of course, the obvious way to fight these nutrient losses is to consume foods high vitamin C and B vitamins in their raw form (such as in an awesome salad) or to cook them for as short a time as you can (like quickly draining or blanching). Interesting fact: Raw spinach can contain three times the quantity of vitamin C as cooked spinach. The second reason why foods high in vitamin C and the B vitamins are best eaten raw is that they're "water-soluble" So, guess where the vitamins go when they're cooked in water? Yes, they're dissolved right into the water; this is particularly true for fruits and veggies that are boiled and poached but even for foods that steamed as well. Of course, if you're a savvy health nut, you're likely going to keep that liquid to use on your next soup or sauce to maintain those nutrients that are abandoned after ingestion. Just do not overheat it or you may lose what you were aiming to keep. But, how much reduction are we speaking about? Well, of course, it ranges but can go from as low as 15%, as much as over 50%. In short, the water-soluble vitamins such as vitamin C and the B vitamins deteriorate with warmth and a few of what is left over after they're heated dissolves into the cooking water. So be sure to cook your fruits and veggies as little as you can, and maintain that cooking water to use in your next recipe. Soaking seeds and nuts Regarding raw nuts and seeds, it could be beneficial to soak them. Soaking nuts and seeds (for many hours at room temperature) allows a number of these minerals to eventually become "unlocked" from their chemical structure, so they're more absorbable. Foods to eat cooked Cooking certain orange and red "beta-carotene rich" veggies (e.g. tomatoes, carrots, & sweet potatoes) can help create this pre-vitamin A compound more absorbable. Fun fact: One study found that absorption of beta-carotene was 6.5 times greater in stir-fried carrots than in raw carrots! Of course, eating your fat-soluble vitamins using a little bit of fat will help you to absorb more of these, so that is 1 thing to consider. 1 vegetable that is best eaten both cooked and raw Spinach! And I am not only saying this for everyone to eat it any way possible (although, I'd love for this to take place. . .unless you are allergic, of course). Spinach contains so many valuable compounds that it is good eaten both cooked and raw. Eating raw spinach maintains the fat-soluble vitamins C and also the B vitamins. Eating spinach cooked enables the pre-vitamin A, in addition to a number of the minerals such as iron to be absorbed. And of course just how much spinach reduces size when it is cooked, so it is a lot easier to consume far more grilled salmon than raw spinach. Conclusion: The old nourishment philosophy of making sure you get a great deal of nutrient-dense whole foods into your daily diet holds true. Feel free to combine up how you consume them, whether you prefer raw or cooked just make certain you eat them. Recipe (cooked spinach): Sauteed Spinach Serves 4 2 tsp olive oil 2 cloves garlic 1 bag baby spinach leaves 1 dash salt 1 dash black pepper Fresh lemon 1. In a large cast iron pan heat olive oil. 2. Add garlic and saute for 1 minute. 3. Add spinach, salt, pepper and toss with oil and garlic. 4. Cover pan and cook on low for approximately 2 minutes. 5. Saute cook spinach for another minute, stirring frequently, until all of the spinach is wilted. 6. Squeeze fresh lemon juice on top. Serve & enjoy! Suggestion: Enjoying the cooked spinach with the vitamin C in the "raw" lemon juice helps your body absorb more of the iron. References: https://authoritynutrition.com/cooking-nutrient-content/ http://www.precisionnutrition.com/10-ways-to-get-the-most-nutrients

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