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Cooking, steaming, boiling, and stir-frying may have an effect on the nutrients of certain foods. According to Dr. Rupali Datta, Clinical Dietician at Fortis-Escorts Hospital, "Cooking may destroy the Vitamin C and B vitamins in such foods." She suggests that the following foods are best eaten raw to maximize their health quotient.
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This dark green vegetable is rich in Vitamin C and calcium. It also contains a compound called sulforaphane which is known to lower blood pressure, and improve heart health. It has been seen that boiling broccoli can reduce the level of sulforaphane by up to 70 percent.
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In its raw state, coconut is one of the most hydrating foods and is known for its naturally high levels of electrolytes. They are also a source of healthy fats. Dried or desiccated coconut may not contain the same health benefits.
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A large portion of the nutrients and minerals in apples may be lost due to the dehydration process. Moreover, it tends to increase the sugar levels and therefore it may contain more calories and carbohydrate when cooked.
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Bell peppers contain a surprisingly high amounts of Vitamin C. According to the National Institutes of Health in the United States, if bell peppers are cooked at a temperature above 375 degrees, it can destroy the nutritional value. Vitamin C is heat sensitive.
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Dried berries may not be as nutritious as fresh one because they may lose most of their water-soluble vitamins and minerals during the dehydration process. Stick to berries to keep a check on your calorie intake.
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Raw nuts rule. They contain more iron, magnesium and phosphorous than roasted nuts.
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Guavas are sometimes cooked in certain regional Indian cuisines and made into a curry. Although it tastes delicious, know that heat can destroy the water-soluble nutrients present in the fruit.
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Sprouts are a great source of vitamin C, fiber, folate, copper and manganese. The quality of these nutrients diminish on cooking, especially Vitamin C and folate which are heat sensitive.