Raw vs. Cooked Vegetables Introduction: The benefits of raw versus cooked vegetables is it better to consume your vegetables cooked or raw now to undersatand that question Top benefits of vegetables We have to first understand what's in a vegetable how does it benefit us You have like folate vitamin C then you have beta-carotene which is like a precursor to vitamin A which doesn't really add up to a lot of active retinol so if you compare plant based vitamins versus animal based vitamins the animal-based vitamins are much more bioavailable like the iron and spinach versus the iron in red meat huge difference as far as how your body can assimilate it so if you do this comparison the most of the vitamins Animal products are way more bioavailable but when we get into Vitamin C folate beta-carotene those are better sources in Plants you also have vitamin E in plants so we have vitamins and then we have minerals especially potassium magnesium magnesium is at the heart of the chlorophyll molecule and that's the green stuff in the plant so anything green that you eat has a good amount of magnesium we also need that potassium there's other minerals as well in Plants you have trace minerals and things like that but it really depends on what that plant is grown on for example if you're eating plants that are grown in hydroponic in just like a water solution they only really put 15 minerals in that solution Well there's a lot more than 15 minerals in the soil but then again are you if you're growing your plants on soil that has like no biology or microbes chances are they're going to be pretty low in minerals what about amino acids like proteins there's not a lot of protein or amino acids in these plants what about fat there's not a lot of fat in these plants what about fiber there is a lot of fiber in vegetables and this is what we can feed our microbes and what's interesting about that is that herbivores animals that consume plants have more than double the strains of microbes versus the carnivore animals they have you know less than half of the quantity of microbes so basically if you eat vegetables and you're eating a wider range of vegetables which with different fibers compared to someone who doesn't consume any vegetables you're going to have more diverse microbiome and what does microbiome do is they make all sorts of things for you. They make vitamins they make biotin they make other B vitamins they make vitamin K they actually help you make bile they help you make B12 available but here's something that you definitely get that you normally don't get from other types of foods and that would be phyto nutrients right so we're talking about antioxidants plant-based chemicals. That have a range of properties from anti-inflammatory to chemicals that help fight cancer and these phytochemicals are in the thousands and it's like a mini natural drugstore because they create all sorts of very very cool effects a common one would be like lutein or zeaxanthin which is essential for being able to see in the dark at night and prevent macular degeneration and these phytonutrients also defend against the complications of chronic disease also they uh go into your skin Plants possess a remarkable ability to shield you from harmful UV radiation, reducing the risk of skin cancer. This may be unfamiliar to many, but plants contain a rich reserve of probiotics – friendly bacteria and microbes residing within them. In fact, a single cup of vegetables can harbor an astonishing 100 million microbes. When you consume vegetables, especially those grown in soil, you are effectively introducing a substantial amount of probiotics into your system. The mechanism behind this is intriguing. Plants acquire these microbes from the soil, as their roots primarily feed on them for nutrients and minerals. Some of these microbes even make their way up into the plant itself. This revelation might change the way you view raw vegetables, as they are now recognized as a source of probiotics. This discovery is relatively recent, as it was previously believed that plants were devoid of microbes. It's worth noting that heat can destroy these microbes, so cooking vegetables extensively will diminish their probiotic benefits. There are a few important considerations regarding the source of your vegetables. Organic vegetables have been found to contain about 40% more microbial diversity compared to conventional ones. So, organic vegetables are generally a better choice. Moreover, the microbes present in plants can bring about significant alterations in your gut microbiome. Concerns about these microbes surviving the stomach environment have been addressed, as they appear to remain intact, likely protected by encapsulated fiber. These microbes are subsequently released lower in the digestive tract when your microbiome breaks down the fiber. However, there are instances when consuming vegetables may not be advisable. Individuals with compromised immune systems or gut inflammation conditions such as Celiac disease or diverticulitis may not tolerate certain vegetable microbes well. These microbes can trigger the immune system and potentially exacerbate inflammation, acting somewhat like a natural vaccine. If you experience discomfort, bloating, or worsening symptoms after consuming vegetables, it's essential to consider the possibility of these reactions in the context of your gut health. If you have a significant inflammatory condition in your gut, opting for a carnivore diet might be a better choice for a period. Not everyone can tolerate plant-based foods, but it's important to note that incidents like salmonella and E. coli contamination are quite rare. These pathogens are less likely to affect plants grown in healthy soil with a robust immune system. Most of the microbes in plants are generally beneficial, with only a small fraction being potentially harmful. Phytonutrients, found in plants, play a role in suppressing these pathogens and bolstering the plant's immune system. Another intriguing point is that fermented vegetables, like sauerkraut and kefir, harbor a microbiome similar to your own gut. So, if your digestion is compromised, you might benefit from fermented vegetables, or even consider a diet with no vegetables or more cooked ones to aid in digestion and absorption. Now, let's address the impact of heat on vegetables. Heat can indeed lower the vitamin C content and destroy some vitamins and enzymes in vegetables. When boiling, you may also lose some minerals, while steaming or sautéing is gentler on mineral retention. As for phytonutrients, there's conflicting data. Some studies suggest that heating vegetables, especially through steaming or sautéing, can increase their phytonutrient content, while others show a decrease. This inconsistency may be due to the variety of phytonutrients and other factors at play. Overall, the impact of cooking on phytonutrients doesn't seem significant enough to warrant excessive concern. So, the ideal choice may be to consume a substantial portion of your vegetables raw, with exceptions like cooking brussels sprouts, broccoli, or cauliflower. For salads, bell peppers, tomatoes, and similar vegetables, keeping them raw is advisable. It's worth noting that frying vegetables isn't the best way to preserve their nutrients. In conclusion, the decision between raw and cooked vegetables depends on your specific dietary needs and preferences. Both have their advantages, and a balanced approach can provide the best of both worlds. If you're interested in sauerkraut and its benefits, you can find more information in my dedicated video."