Fruit & Vegetables – To Cook or not to Cook, that is the question…
Most of us are aware that the daily recommendation for humans is to consume 5 servings of vegetables and 2 of fruit. But which ones are best for me? As a general rule, the deeper the colour of fruit and vegetables, the more nutrient-dense they are. The best option is variety – not too much of anything, but a little of everything! And mix it up as far as types, take advantage of what’s in season, it’s better for your budget!
Markets are a great option. You’re not only supporting your local farmers and the economy, but there are many other benefits such as buying in bulk making it cheaper (share with a friend), the produce is freshly harvested, therefore, it generally lasts longer, you have access to organic and chemical-free produce, encourages better food choices, you get a bit of exercise and enjoy all the social side of markets too, which improves your mental health. Most communities have a market in the local area nowadays, they’re trendy and include other interesting stalls and wares.
There are many positives in including fresh produce in your diet and it doesn’t have to be mundane. Experiment with your cooking and wake up your taste buds. Be adventurous in the name of Health & Wellbeing!
Yes, there is some nutrient loss during cooking of vegetables, however many vegetables also provide nutrients that the body can absorb and use after being cooked, like tomatoes and cruciferous vegetables such as broccoli, cauliflower, cabbage, spinach and carrot. Cruciferous vegetables can cause gas and bloating in some people, so you may need to limit your intake. And people who take some blood-thinning medication (Warfarin decreases vitamin K in the body to help reduce blood clotting, so too much leafy greens, which are rich in vitamin K, may affect how it works) so talk to your GP or an Accredited Practicing Dietician for advice on limiting intake.
Sometimes cooking vegetables is a better option, depending on your personal goals. For example, 1 cup of Spinach uncooked contains 0.86g protein, versus 1 cup of cooked spinach containing 5.35g protein. That’s approximately 6 times the amount of protein between cooked and uncooked! Ultimately, it’s all good for you if you include cooked, uncooked, different varieties of vegetables and fruit, try it all! In addition, the flavour and texture profiles change between cooked or not, so try both.
Speaking of Spinach, it is a great one to incorporate in your meal. You can have it in salads, cook it into casseroles, stir-frys, soups. It’s packed with nutrients – rich in Vitamins, minerals, and antioxidants, all proven to be linked with reducing belly fat and weight loss. Not to mention great for maintaining overall health due to its high fibre content making it ideal for boosting the nutrition profile of meals helping to feel fuller for longer. If you have some leftover, cook it in with whatever you are cooking, or add it to an omelette for breakfast to use it up!