The healthy debate between cooked vegetables and raw vegetables | GMA
Summary
TLDRIn this informative segment, registered dietitian and nutritionist Maya Feller discusses the impact of cooking methods on the nutritional value of various vegetables. She reveals that while some nutrients like lycopene in tomatoes are enhanced by cooking, others such as beta-carotene in carrots become more potent when boiled. Feller also highlights the benefits of consuming raw garlic for its anti-cancer properties and emphasizes the importance of pairing fat-soluble vitamins with olive oil for better absorption. The segment encourages viewers to consider their cooking methods to maximize the nutritional benefits of their vegetables.
Takeaways
- 🥦 Broccoli is a nutrient powerhouse, rich in vitamin K, C, folate, fiber, and antioxidants, which help reduce damaging free radicals in the body.
- 🍅 Tomatoes are a great source of lycopene, which has been linked to a reduced risk of heart disease and decreased chances of developing some cancers. Cooking tomatoes with high heat can increase their antioxidant activity and lycopene content.
- 🥕 Carrots are high in beta-carotene, and boiling them makes the beta-carotene more potent, suggesting that cooked carrots may be more beneficial.
- 🥗 Cooking tomatoes in olive oil is recommended as it increases the plasma lycopene, which is linked to heart health benefits.
- 🥦 The way you prepare vegetables can significantly affect the amount of nutrition you get from them, with some vegetables offering more benefits when cooked.
- 🥕 Raw garlic has strong anti-cancer components, but cooking it can also be beneficial depending on the dish.
- 🌿 Leafy greens are rich in fat-soluble vitamins A, D, and K, and consuming them with a little bit of olive oil can enhance their nutritional benefits.
- 🍅 Lycopene in tomatoes is better absorbed when cooked, especially when combined with olive oil.
- 🥦 The nutritional value of vegetables can vary depending on whether they are eaten raw or cooked, and understanding these differences can help maximize their health benefits.
- 🥬 Cooking methods such as boiling and using olive oil can enhance the bioavailability of certain nutrients in vegetables.
Q & A
What are some of the key nutrients found in broccoli?
-Broccoli is a great source of vitamin K, C, folate, fiber, and antioxidants, which help reduce damaging free radicals in the body.
Is there a difference in the nutritional value of raw versus cooked broccoli?
-The script does not specify the difference between raw and cooked broccoli, but it implies that the method of preparation can affect the nutritional value of other vegetables.
What is lycopene and how does cooking affect its availability in tomatoes?
-Lycopene is a powerful antioxidant linked to reduced risk of heart disease and decreased chances of developing some cancers. Cooking tomatoes, especially with a thermal processing technique, can increase their antioxidant activity and lycopene content.
Why is cooking tomatoes in olive oil recommended?
-Cooking tomatoes in olive oil is recommended because it increases plasma lycopene levels, which is associated with heart health benefits.
What nutrient in carrots becomes more potent when they are boiled?
-When carrots are boiled, the beta-carotene they contain tends to be more potent, making it easier for the body to absorb.
What is the best way to consume carrots to maximize their nutritional benefits?
-Boiling carrots is suggested as a method to enhance the potency of beta-carotene, thus maximizing their nutritional benefits.
What are the anti-cancer components found in garlic?
-The script does not specify the exact anti-cancer components in garlic, but it mentions that raw garlic contains strong anti-cancer properties.
Why is raw garlic considered to have stronger health benefits than cooked garlic?
-Raw garlic is believed to have stronger health benefits due to its anti-cancer components, which may be less potent when garlic is cooked.
What fat-soluble vitamins are found in leafy greens and how should they be consumed for maximum absorption?
-Leafy greens contain fat-soluble vitamins A, D, and K. To maximize absorption, they should be consumed with a source of fat, such as a little bit of olive oil.
What is the significance of the plasma lycopene mentioned in the script?
-Plasma lycopene refers to the level of lycopene in the blood, which is linked to the reduced risk of heart disease and certain cancers, and is increased when tomatoes are cooked in olive oil.
How can the nutritional content of vegetables be maximized through cooking methods discussed in the script?
-The nutritional content of vegetables can be maximized by using specific cooking methods such as boiling carrots to increase beta-carotene potency, and cooking tomatoes in olive oil to enhance lycopene absorption.
Outlines
🥦 Nutrient Retention in Cooking Vegetables
This paragraph discusses the impact of cooking on the nutritional value of vegetables. It begins with broccoli, which is a rich source of vitamin K, C, folate, fiber, and antioxidants. Contrary to common belief, cooking certain vegetables can enhance their nutritional benefits. Tomatoes, for instance, have more bioavailable lycopene when cooked, especially when combined with olive oil, which increases plasma lycopene linked to heart health. Carrots, another staple, have a more potent beta-carotene when boiled, making them more beneficial when cooked rather than eaten raw.
🥕 The Benefits of Cooking Carrots and Other Vegetables
The script continues with the topic of carrots, emphasizing their high beta-carotene content and the fact that boiling enhances this nutrient's potency. It also touches on garlic, which is known for its strong flavor and potential anti-cancer properties. Interestingly, the script suggests that raw garlic retains these beneficial components more effectively than cooked garlic. Lastly, it mentions leafy greens, which are best consumed with a fat source like olive oil to improve the absorption of fat-soluble vitamins A, D, and K.
Mindmap
Keywords
💡Nutrition
💡Vitamin K
💡Antioxidants
💡Lycopene
💡Thermal Processing
💡Flavonoids
💡Beta-Carotene
💡Garlic
💡Leafy Greens
💡Fat-Soluble Vitamins
💡Olive Oil
Highlights
Broccoli is a great source of vitamin K, C, and folate, and is fiber and antioxidant-rich.
Eating vegetables cooked or raw can affect their nutritional value.
Tomatoes contain lycopene, which is linked to reduced risk of heart disease and decreased chances of developing some cancers.
High heat can increase the antioxidant activity and lycopene in tomatoes.
Cooking tomatoes in olive oil increases plasma lycopene, which is linked to heart health.
Carrots are a rich source of beta-carotene.
Boiling carrots makes the beta-carotene more potent.
Kiwi is highlighted as a strong-smelling fruit with health benefits.
Garlic has anti-cancer components that are more effective when consumed raw.
Leafy greens are rich in fat-soluble vitamins A, D, and K.
Consuming leafy greens with olive oil helps in the absorption of fat-soluble vitamins.
The importance of cooking methods in enhancing the nutritional benefits of vegetables.
The role of dietitians and nutritionists in educating about food preparation and nutrition.
The impact of food preparation on the bioavailability of nutrients.
The benefits of combining cooking techniques with specific ingredients for optimal nutrition.
The potential health benefits of consuming vegetables in different forms, raw or cooked.
The significance of understanding how food preparation can influence the nutritional content of vegetables.
The call to action for viewers to subscribe to the GMA YouTube channel for more content.
Transcripts
this one we're going to talk about how
you prepare food and house could affect
how much nutrition you're actually
getting we all know vegetables are good
for us but just how good they are may
depend on whether they are eaten cooked
or raw registered dietitian and
nutritionist Maya feller is here with us
you're going to talk to us about these
vegetables let's get started with
broccoli well good morning first things
first
so broccoli it's a great source of
vitamin K C and folate it is also fiber
and antioxidant rich that has been
linked with you know reducing damaging
free radicals in the body so what do you
think it's better so I read the research
and I feel really bad about this I'm
going wrong it is wrong to a good start
no exactly all right so let's move on to
tomatoes yes talking about Tennessee
this is interesting to me because I just
assumed all vegetables there are better
to be eaten raw well mm-hmm that's not
the case though so tomatoes are a great
source of lycopene and they've been
linked to so many benefits including
reduced risk of heart disease and
decreased chances of developing some
cancers however you know here's the
question at hand is it better raw or
cooked what do you think I'm going wrong
okay actually there's a thermal
processing technique it's high heat and
what it's been found to do is actually
increase antioxidant activity and
lycopene there's minimal impact on
flavonoid content now here's a pro tip
when you're cooking those tomatoes cook
them in olive oil because that's gonna
increase the plasma lycopene and that's
what's linked to the heart now you're
talking my language
love that what about carrots now I mean
stews and things I mean you use carrots
for everything or good raw as well yeah
so carrots are a great source of
beta-carotene and again I'm gonna ask
you guys what do you think cooked or raw
going raw again
interesting it's gonna be boiled right
so when you boil carrots the
beta-carotene tends to be more potent
and it seems that it's much better okay
the one we're smelling you Kiwi yes it's
so strong this one in the garlic here
alright I personally love garlic and I
use it on everything right
I mean cooked or raw here's the question
what do you think oh my goodness you're
absolutely right Wow raw
that is tough I know that it's like it's
very strong but there's some anti-cancer
components I imagine eating it raw you
don't have to use I mean I cook it I put
it on everything
Oh quick last one quick leafy greens
that's raw cooked or rot cooked there we
go those fat soluble vitamins A D and K
put it with a little bit of olive oil
and you're good to go to eat your
veggies that's right well hey there GMA
fans Robin Roberts here thanks for
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