Keep the Free Radicals Down and the Nutritional Value Up by Correct Cooking

Some people believe that we should live exclusively on ‘live’ raw foods—because cooking destroys all nutrients.

Yet, the nutritional value of many foods—even many vegetables—is enhanced by the right amount of cooking. Each food needs to be prepared in the way that allows its nutrients to best be absorbed.

Not all food can be eaten raw. Foods like beans must be either sprouted or cooked. Meats and fish need to be cooked as well. Raw and undercooked meat and fish is a significant source of parasites and bacteria.

Fruits are best eaten raw, but can be baked for a very delicious treat. Fruit can be frozen and blended with half juice and half water for a delicious no sugar added shake. It is best to not peel, chop or slice fruits and vegetables until you are ready to serve or cook them.

Vegetables should be eaten raw, steamed, and occasionally stir-fried. Canned or boiled vegetables have more of the vitamins in the water than in the food. But, steaming or cooking vegetables in soups actually helps release more nutrients. Eating a carrot raw will never release as much beta-carotene as juicing, steaming, or cooking it in a soup. The reason is because many of the fibers in plants are absorbed well by the body only if they are first broken down by one of these processes.

Meats, fish, and poultry should be baked, broiled, gas-grilled and occasionally stir-fried or sautéed. Never fry. Charcoal cooking on outside grills is not very good because of the toxins and free radicals that are released from the charcoal and absorbed into the food. Make sure to cook meat or fish within a matter of hours after buying it, otherwise freeze the meat or fish for later. Adding fresh lemon juice or garlic before cooking is a very good idea.

Fats and oils are the most difficult foods to cook right. They often make food taste great and they are very important for health in the right amounts, but the oil or fat needs to match the cooking temperature.

Higher cooking temperatures call for saturated fats. Most people think that saturated fats are a villain. In reality, it is hydrogenated or partially hydrogenated (trans fats) that are a villain. Delicate fats such as polyunsaturated, vegetable oils, when cooked at high heats, turn into trans fats and free radical substances that will seriously damage our bodies over several years of intake.

No fats benefit from heat, but the following table will help in choosing which oil to cook with:

Fats and Oils: Which is Right No heat recipes, Salads Baking Sautéing Stir-Frying flaxseed, pumpkinseed, canola and all unrefined vegetable oils safflower, sesame, corn and canola oils sesame oil and high-oleic safflower oil peanut oil and coconut oil

The information provided in this site is for educational purposes only. Nothing contained herein is purported to diagnose, prescribe or advise contrary to the instructions of your doctor or health professional. We always recommend nutrition plus medicine for your health.

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