Foods to eat raw Because heat (and therefore cooking) destroys the vitamins, minerals, or even fatty acids essential to the body, certain foods are better for your health if eaten raw, and this is our nutritionist saying so.
If cooking has the benefit of destroying germs and bacteria potentially present in food, fiber softens and activates certain micronutrients – mainly lycopene and carotenoids – it can also change the nutritional value of foods. The most sensitive vitamins certain minerals, fatty acids, and prebiotics disappear then under the influence of heat, which deprives us of its benefits. “Vitamins, in particular, are very vulnerable to heat: those of group B for which the loss can be up to 50% and vitamin C for which heat destruction can reach 60% contributions, explains Florence Foucaut, dietitian nutritionist. For minerals, the loss is 20 to 30%. Finally, there are certain prebiotics and essential fatty acids, such as omega-3appreciate high temperatures only moderately“.
Lemon juice instead of acid
Vitamin C is particularly sensitive to heat and light has immunostimulating and toning properties and promotes the absorption of iron by the body. It is a very vulnerable nutrient. It is therefore better to consume everything rich in it raw. This is the case for citrus fruits lemon, grapefruit, clementine, or even lemon: if they are tasty in a pie or cake, it is preferable to consume them as they are, in juice or fruit salad. Same for the Red fruits (raspberries, blackcurrants, strawberries, etc.) and also guava.
Spinach: in salad instead of in cream
Rich in vitamin B9, spinach should be eaten raw rather than cooked as it is an immune-boosting vitamin (essential for pregnant women or women planning to have children) and appreciates heat only moderately. Raw, spinach provides 207 μg of vitamin B9 per 100 g, compared to 62.7 μg/100 g cooked. The same goes for Red pepper: raw, it contains 81.8% vitamin B9, a content that drops to 11% when this vegetable is cooked.
Broccoli to chew instead of in the pan
“This green vegetable is not only a source of heat-sensitive vitamin C but also contains a powerful antioxidant compound, sulforaphane that disappears during too intense or prolonged cooking specifies Florence Foucaut. However, it has proven anti-cancer properties, especially against oral, breast, and brain cancer, which it would be a shame to deprive ourselves of“. Ideally, it is better to eat it raw, in salads, or quickly as a snack in a pan.
Raw garlic in salad instead of fried
Over there cooking garlic destroyed one essential enzyme until the formation ofallicina sulfur compound that is excellent for cardiovascular health because it thins the blood –preventing the formation of clots blood, lowering blood pressure, and reducing bad cholesterol levels. It even prevents the proliferation of cancer cells. To benefit from its virtues, it is better to consume it finely chopped raw in salads and cold sauces. If you want to add it to your stewed dishes, it is better to add it at the very end of cooking, so as not to change its benefits too much. Please note: it is necessary to squeeze and crush the garlic (to activate the formation of protective compounds), and remove the germ (otherwise it will be difficult to digest) before adding it to your dishes.
Cocoa: in beans instead of tablets
THE raw cacao (the cocoa beans are heated to a maximum of 70°, compared to 180° for “traditional” chocolate) contains an astronomical amount of antioxidants, especially those from the family of flavonoids. According to ORAC tests, it contains five times more of these valuable substances than black tea, three times more than dark chocolate, acai berries, and green tea, and twice as much as red wine! A richness that makes this gourmet food a godsend for our health: its consumption would help us both protect against cardiovascular disease, the development of certain cancers, and neurodegenerative diseases (Alzheimer’s, Parkinson’s…). It is also a food very rich in minerals, much more than its cooked counterpart. According to the Food Observatory, 100g of raw chocolate provides 450mg of magnesium, compared to 206mg/100g for 70% cocoa dark chocolate.
Pepper at the end of cooking rather than at the beginning
Not only do the aromas of herbs enhance our dishes, but they also contain active ingredients that improve our health. Pepper promotes digestion, ginger soothes nausea, cinnamon strengthens our immune defensesTurmeric has anti-inflammatory and anti-cancer properties, while saffron fights dark thoughts. But heat tends to destroy their active ingredients…and to change their tastes. To take advantage of both their health benefits and their taste, it’s better to add them to cold dishes or at the very end of cooking and not from the beginning of cooking when the dish begins to simmer.
Rapeseed or walnut oil: never for cooking!
Omega-3 fatty acids are called ‘essential’ because our bodies cannot synthesize them. They have anti-inflammatory properties, participate in the prevention of cardiovascular diseases, prevent the development of neurodegenerative diseases such as Alzheimer’s and Parkinson’s diseases, depression… Only: they are very sensitive to heat. “This is recommended to prevent these precious fatty acids from being lost consume the oils that contain most of them such as rapeseed, walnut, flax, and camelina oil. For example: in a vinaigrette, in mayonnaise, or drizzled over a pasta or fish dish.” In the same sense, fish are rich in omega-3 (salmon, tuna, mackerel, etc.) must be cooked carefully: steamed, in foil, au bain-marie, poached or in a marinade “to limit the loss of these fatty acids“.
With thanks to Florence Foucaut, dietitian nutritionist.
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