Get The Most Nutrition From Your Veggies You may be eating the recommended five servings of fruits and vegetables every day, but are you getting the maximum health benefits? Research suggests that you get more nutrients out of some vegetables when they are cooked, chopped or even served with a bit of fat.

Get The Most Nutrition From Your Veggies

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This is MORNING EDITION from NPR News. I'm Linda Wertheimer.


It is Monday morning, when we look at your health. And today we'll examine how safe or unsafe our food supply really is. First, we'll find out about getting the most nutritional value from the fruits and vegetables you eat this summer. NPR's Allison Aubrey has some tips on how to maximize your body's absorption of beneficial vitamins and nutrients.

ALLISON AUBREY: Greg Brown, who is now a professor of exercise science, learned this the hard way. He's not a big fan of tomatoes, but back when he was in graduate school at Iowa State he volunteered for a nutrition study, agreeing to eat big bowls of salad greens with tomatoes and dressing. All in exchange for a few hundred bucks.

INSKEEP: Basically, once a month for several months we'd show up first thing in the morning. They would put an IV line our vein. And then we would eat the salad. And then once an hour, every hour for the next 12 or 13 hours they got a blood sample to evaluate the absorption of nutrients from the salad.

AUBREY: Study author Wendy White says the findings validated what researchers already really knew. Carotenoids are fat soluble, so we need a little fat to get the benefits. She says there are a few other ways to maximize the absorption of these healthy compounds, namely by chopping and chewing, which breaks down the plant material.

INSKEEP: The finer the particle size, the more finely chopped or homogenized or properly chewed the carrot the better the absorption of beta-carotene.

AUBREY: White says the interesting thing about nutrition research is that it often goes against the grain of trendy food ideology. For everyone who has warmed to the idea that raw veggies are best, well, when it comes to carotenoids - the beneficial pigments found in everything from carrots to sweet potatoes, spinach and tomatoes - White says actually cooking can be helpful. Heat can soften the plant material and help release the nutrients.

INSKEEP: Heat treatment in general isn't really destructive to beta-carotene or lycopene. So at boiling temperatures that are lower, carotenoids are very stable to heat treatment.

AUBREY: Jeffrey Blumberg is an antioxidant expert at Tufts University. He explains that if you boil a pot of veggies, some of the beneficial water soluble compounds may end up in the water that's tossed out.

INSKEEP: You can leach out those antioxidants and other nutrients and lose them that way.

AUBREY: But his advice is really not to focus so much on how your vegetables are prepared.

INSKEEP: What's important is that you find a way to cook them that's palatable to you so you're getting lots of those plant foods and not worrying whether you should have them raw or microwaved or so on.

AUBREY: Allison Aubrey, NPR News.

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