Raw vs. Cooked Veggies:

Let's explore the benefits of consuming vegetables in their raw or cooked form. To do this, it's important to understand the nutritional content of vegetables. Vegetables contain essential nutrients such as folate, vitamin C, and beta-carotene, which is a precursor to vitamin A. However, animal-based vitamins such as iron found in red meat are more easily absorbed by the body compared to plant-based vitamins.

On the other hand, vegetables are a better source of vitamin C, folate, beta-carotene, vitamin E, and minerals like potassium and magnesium. Chlorophyll, which gives plants their green color, contains magnesium, and green vegetables are a good source of this mineral. However, the mineral content in vegetables depends on the soil they are grown in.

While plants are not a significant source of protein or fat, they are high in fiber. Consuming fiber-rich vegetables promotes the growth of gut microbes, which is more common in herbivores than carnivores.

Consuming a variety of vegetables with different fibers is beneficial for improving gut health and overall well-being. The microbiome found in vegetables produces various vitamins, such as biotin, B vitamins, vitamin K, and even helps with bile production and making B12 available. In addition, phytonutrients, which are plant-based chemicals, are present in vegetables and have properties that can help fight cancer and reduce inflammation. These phytonutrients also protect against the complications of chronic diseases and UV radiation that can cause skin cancer. Interestingly, vegetables contain probiotics, which are friendly bacteria that live within the plant. Consuming raw vegetables is preferable since cooking them can eliminate the beneficial microbes they contain. Organic vegetables have a more varied microbiome and contain approximately 40% more probiotics than conventional vegetables. These microbes can thrive in the stomach and significantly impact the gut microbiome. They are released further down the digestive tract when the microbiome digests the fiber. However, individuals with a compromised immune system, gut inflammation, Celiac disease, diverticulitis, or any other inflammatory condition may not tolerate some of the microbes present in vegetables. These microbes can stimulate the immune system, acting like a natural vaccine. If inflammation or a leaky gut is experienced, the microbes, phytonutrients, and fiber can react and cause additional issues. This is why some individuals may fare better on a carnivore diet for a while. Not everyone can tolerate these plants, but it is worth mentioning that incidents of salmonella and E. coli are rare. If a plant is grown on poor soils with a low immune system, it is more likely to get these pathogens. However, typically the microbes and plants are friendly, with a small group of them being unfriendly or pathogenic. The other microbes in the phytonutrients help suppress these pathogens and keep the plant's immune system strong. Another interesting point is that fermented vegetables like sauerkraut and kefir have a very similar profile to your own gut microbiome. This means that the worse off digestion is, the more one may benefit from consuming them.

When it comes to vegetables, there are various factors to consider. Cooking vegetables can make them easier to digest and absorb, with fermented or cooked vegetables being better options for some individuals. However, heat can affect the vitamin content of vegetables, causing a decrease in vitamin C and the destruction of certain vitamins and enzymes. The impact on minerals depends on the cooking method, with steaming or sautéing being better options than boiling. Phytonutrients, which are beneficial plant compounds, may be increased or decreased depending on the cooking method and duration. While cooking can enhance phytonutrients, it is not significant enough to warrant excessive attention. Consuming a portion of vegetables raw is recommended, particularly for salads and vegetables like bell peppers and tomatoes.

Frying vegetables is not recommended, as it can significantly reduce nutrient content. Pressure cooking can also affect nutrient content.

Overall, it is best to consider individual preferences and needs when deciding whether to consume raw or cooked vegetables.