Produced by: Manoj Kumar
When broccoli hits boiling water, half its vitamin C can disappear in minutes. But Harvard researchers say a quick steam locks it in—proving heat isn’t the enemy, just time and technique are.
Raw kale flaunts its roughage, but your gut may not cheer. For those with sensitive stomachs, that crunch can cause chaos. Gentle sautéing softens the blow—literally easing digestion while keeping the fiber game strong.
Raw tomatoes boast freshness, but it’s the simmered sauce that steals the spotlight. Studies show cooking boosts lycopene absorption by 30%—turning humble pasta night into a heart-protective power move.
Raw-food devotees tout living enzymes as nature’s digestive helpers—but the science is split. Most enzymes die in the stomach’s acid anyway, suggesting the “raw advantage” might be more myth than magic.
Carrots go from crunchy to carotenoid-rich when cooked. Heat breaks open their tough cell walls, unleashing more vitamin A potential than their raw counterparts ever could. Think stew over salad.
Spinach lovers, listen up: that raw green smoothie might pack kidney-stone risks. Lightly steaming spinach slashes oxalate levels, freeing up calcium and iron your body can finally use.
Maligned for decades, microwaves might be the nutrient underdog. Mayo Clinic scientists say its speed preserves vitamin C better than stovetop methods—and no, it doesn’t “kill nutrients” like old myths claimed.
Drop your veggies in water, and you might as well pour vitamins down the drain. Unless, that is, you sip your soup—where every lost mineral still waits, swirling unseen but not wasted.
The smartest eaters mix methods—raw for crunch, cooked for bioavailability. Nutritionists call it “nutrient diversity.” Translation: your salad and your stir-fry both deserve a spot at dinner.