Method Matters
How vegetables are cooked and eaten does make a difference in nutrient availability and absorption. In general, steaming preserves nutrients best, since this method avoids the leaching of water-soluble compounds and limits exposure to heat that can degrade some vitamins. Regardless of cooking method, some nutrients will be better absorbed if veggies are prepared or eaten with some healthy fat. “Fat soluble vitamins (A, D, E, and K) and phytonutrients (especially beta-carotene, lycopene, and other carotenoids) are better absorbed when cooked with vegetable oil,” says Blumberg. “Chopping also helps release these health-promoting compounds.” When eating vegetables raw, such as in a salad, add some dressing, avocado, or nuts to help with absorption of fat-soluble nutrients.
The best choice is to eat vegetables however they most appeal to you, says Blumberg. “Taste and texture matter. If you don’t like them, you won’t eat them at all,” says Blumberg. “More important than raw versus cooked is to eat your veggies. Getting 50 percent of a nutrient is still better than getting nothing.
This article originally appeared in the Tufts Health & Nutrition Letter, published each month by the Friedman School of Nutrition Science and Policy.
