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From: Dr. Neal Pinckney (
Subject:         Re: cooked vegetables
Date: March 11, 2010 at 12:39 pm PST

In Reply to: cooked vegetables posted by Jim on March 11, 2010 at 5:26 am:

There's ample research on the differences in nutrition between raw veggies and various cooking methods.

With a few exceptions (like dried beans) eating veggies raw provides the most nutrition, as long as they're fresh.

Microwaving, with little or no added liquid, and steaming retain the most nutrients of all cooking methods, almost the same as raw.

Some veggies can be a little hard to digest raw. In those cases, a quick dip in boiling hot water and immediate rinsing in cold water to prevent further cooking, yields much the same nutrition as raw. (For example, preparing asparagus that way brings out more flavor and deepens the color.)

Frozen vegetables often have more nutritional value than those bought 'fresh' at a market, since the freezing takes place very soon after picking, while those found in most markets have been through two or three distribution hands, sometimes taking days, before you get them.

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