Boiling your veggies
A review published in the International Journal of Gastronomy and Food Science in 2016 showed that boiling vegetables resulted in a high loss of vitamin C and folate. One study found that broccoli, for example, lost about 33 per cent of its vitamin C. “Water-soluble vitamins leach out,” says Nishta Saxena, a registered dietitian. “If you’re not using the fluids in something like a soup, you’re missing out on nutrients.”
Here are eight foods you should be eating raw.
Rinsing raw chicken
While your favourite old cookbooks likely tell you to rinse a chicken before roasting, this outdated advice is a safety hazard. Running poultry under the tap may remove some of the bacteria (including salmonella and campylobacter, which can cause diarrhoea, vomiting and fever), but it’s also likely to transfer it around your kitchen –as far as nearly one metre from the sink, according to research from Drexel University in Philadelphia. “Droplets can spread from your hands to countertops and even onto the floor, which can be a concern, especially if you have small children,” says Saxena. To stay safe, skip the rinse and wash your hands thoroughly after you’re finished prepping your bird.
Removing skins from produce
Peeling your produce rids your food of an important layer of nutrients. “Significant amounts of vitamins, minerals and fibre are found in the skins,” says Liz Powell, a registered dietitian. Researchers at the University of Maine estimate that the skins of potatoes, for example, contain 10 to 12 times more antioxidants than the flesh. Peeling fruits and vegetables also strips away a dose of insoluble fibre, which is crucial for digestion and bowel function. Concern about herbicide or pesticide residue isn’t a good enough reason to forego the peelings, says Powell. Washing your fresh produce will remove some pesticide residues from the surface, she says. You can also opt for organic varieties of heavily sprayed produce, such as peaches.