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Raw vs. Cooked. Beets can be enjoyed raw, though there are several things to remember. The skin is edible but bitter, so many people prefer to peel it first.
This can increase your risk for some serious health concerns, including heart disease, type 2 diabetes, arthritis, and even certain cancers. And foods that reduce inflammation may help. And foods ...
For example, the vitamin C in a raw tomato is significantly diminished in the cooking process, but “cooked tomato sauce is significantly higher in bioavailable lycopene” — an antioxidant ...
Lycopene - found in high concentration in cooked red tomato products like canned tomatoes, tomato sauce, tomato juice and garden cocktails, guava and watermelons. Zeaxanthin - best sources are kale, collard greens, spinach, turnip greens, Swiss chard, mustard and beet greens, corn, and broccoli
orange pigments . α-Carotene – to vitamin A carrots, pumpkins, maize, tangerine, orange.; β-Carotene – to vitamin A dark, leafy greens, red, orange and yellow fruits and vegetables.
The main cause of phytochemical loss from cooking is thermal decomposition. [35] A converse exists in the case of carotenoids, such as lycopene present in tomatoes, which may remain stable or increase in content from cooking due to liberation from cellular membranes in the cooked food. [36]
A serving of vegetables is ½ cup of cooked vegetables or 1 cup of raw ones. A serving of fruit is about 1 medium sized piece of whole fruit or 1/2 cup fresh, frozen or canned.
The main source of polyphenols is dietary, since they are found in a wide array of phytochemical-bearing foods.For example, honey; most legumes; fruits such as apples, blackberries, blueberries, cantaloupe, pomegranate, cherries, cranberries, grapes, pears, plums, raspberries, aronia berries, and strawberries (berries in general have high polyphenol content [5]) and vegetables such as broccoli ...