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Water-soluble nutrients like vitamin C and vitamin B are most vulnerable to degradation in processing and cooking.

Fat-soluble compounds like vitamins A, D, E and K do better during cooking and processing.

· EATING RAW: Boiling was better for carrots, zucchini and broccoli than steaming, frying or serving them raw. Boiling carrots, significantly increases measurable carotenoid levels compared with raw carrots.

· COOKING: Cooking removes about two-thirds of the vitamin C in fresh spinach. Steaming and boiling caused a 22 percent to 34 percent loss of vitamin C.

· MICROWAVING: Vegetables cooked in a microwave may have a higher concentration of certain vitamins. Microwaved and pressure-cooked vegetables retained 90 percent of their vitamin C.

· FRYING: Frying vegetables is by far the worst method for preserving nutrients.

· Canned is also bad. Canned peas and carrots lose 85 to 95 percent of their natural Vitamin C. frozen cherries lost as much as 50 percent of anthocyanins.

The bottom line

No single cooking or preparation method is best and that includes eating vegetables raw.

Just eat more vegetables.

Source: http://well.blogs.nytimes.com/2013/10/18/ask-well-does-boiling-or-baking-vegetables-destroy-their-vitamins/

Author: TxNaturalPediatrics

By training, I am a American Board Certified Pediatrician. But in my younger years I grew up with natural alternatives. As a mom I have tried to incorporate both for my kids and it has worked wonders. And finally, as I am studying natural & alternative medicines, I realize the beauty and wisdom of living closer to earth. Hence in my practice I integrate both...for acute ailments I follow American Academy of Pediatrics recommendation but for simple and/or chronic conditions I prefer natural alternatives. In western training we were raised to think that "health is the absence of symptoms and problems". But eastern sensibilities has educated me that "Health is state that allows one to use the full capabilities of their body, mind and intellect. Therefore, healthy living is a balanced state of well being: physically, mentally, socially and spiritually." This implies that healing is not a "one-pill-fits-all", but a personalized experience.

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