Have you ever wondered which vegetables can be eaten raw and which must necessarily be cooked? There is a false myth that they are better for you raw than cooked because when cooked they lose all their nutritional values. In reality this is not always true, but it depends on the type of vegetables. Some would be better eaten without cooking, while others for food safety reasons should never, ever be eaten raw. Ready to find out how to recognize the two categories? Enjoy the reading!
Vegetables and greens that should be eaten raw
There is a necessary premise to make: some vitamins contained in some foods are destroyed after cooking (we are talking about high temperatures), but also if they remain in water for a long time. In this case it would be better to eat them raw to best enjoy their benefits delicious seasonal foods. We are talking about vegetables containing vitamin C, B (such as B9) and folate.
Which vegetables should be eaten cooked – wineandfoodtour.it
Green salads, onions, cucumbers, fennel and radicchio, radishes, rocket and watercress should always be eaten raw. Then there are vegetables that if you want to eat them as a source of vitamin C then you should not cook them, but eat them raw such as tomatoes and carrots, but also asparagus (considering the presence of folate).
Which ones are best eaten cooked
Someone vegetables and greens they should never, ever be eaten raw, but always eaten cooked. To give two clear examples, just think of potatoes and aubergines which can only be consumed after cooking and never raw because they contain a substance called solanine which in large quantities is toxic for our body.
Also mushrooms they should always be eaten cooked and never raw, as well as green beans who may experience serious gastrointestinal distress. Then there are some types of greens and greens that are good both raw and cooked: just think of peppers, rich in vitamin C, lycopene and flavonoids. Cabbage and broccoli can also be eaten both raw and cooked, although experts always recommend cooking briefly.
The spinachHowever, if you want to eat them for their iron intake, it would be better to consume them cooked. The zuchinis instead they can be eaten both raw and cooked, but remember not to boil them in water because they lose all their nutritional benefits.
Cooking tips for various vegetables
Each vegetable has its own cooking method: steamed, quickly blanched or grilled. For example, aubergines and courgettes would be better cooked grilled and not on the grill, while asparagus should always be steamed or cooked in an asparagus bowl.
Which vegetables should be cooked – wineandfoodtour.it
Broccoli, artichokes and Brussels sprouts should only be blanched for 5 minutes, while spinach for 3 minutes. Finally, carrots are excellent sautéed in a pan.
