We all know vegetables are crucial for maintaining a healthy lifestyle. The World Health Organization recommends eating about 400 grams of fruits and vegetables daily. But before you reach for the pickles or other jarred veggies as a shortcut, think again – that’s not quite the same thing.
Pickled vegetables might be a tasty snack, but they do not favor your body. Research shows that consuming a lot of pickled veggies could actually double your risk of esophageal cancer. The World Cancer Research Fund also warns that eating too many salty, preserved foods can increase the risk of cancer. And, of course, those pickled veggies are also tough on your teeth—the acidity can damage your enamel and affect your dental health.
The answer is simple: keep it fresh or lightly cooked! Veggies like cabbage, broccoli, radishes, and chives are best enjoyed raw. These veggies are packed with heat-sensitive nutrients like vitamin C and glucosinolates. Radishes, for example, contain an enzyme called diastase that helps with digestion, but its benefits decrease when exposed to heat above 50°C (122°F). And chives? The sulfur compounds that give them bold flavor start breaking down at 70°C (158°F).
But don’t worry, cooking isn’t off the table entirely! Some vegetables actually become even more nutritious when cooked. Carrots, zucchini, garlic, and tomatoes are some veggies that do better when you cook them. Cooking carrots boosts beta-carotene absorption by over 60%, boiling garlic increases cancer-fighting compounds, and tomatoes become antioxidant powerhouses when heated, thanks to an increase in lycopene.
If you’re unsure whether to eat your veggies raw or cooked, here’s a pro tip: light cooking is the way to go. Take spinach and watercress, for example. These leafy greens are loaded with beta-carotene and vitamin C. A quick 30-second dip in boiling water helps preserve their nutrients without turning them into mush.
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