Spinach: High cooking temperatures break down folate and vitamin C in spinach, reducing their nutritional potency. Enjoy it raw in salads for maximum benefits.
Broccoli: Overcooking broccoli diminishes its enzyme myrosinase, compromising its cancer-fighting compounds. Steam or lightly sauté to retain its nutritional value.
Tomatoes: Prolonged heat exposure decreases the levels of lycopene, a powerful antioxidant in tomatoes. Opt for fresh tomatoes in salads or sandwiches for optimal nutrient intake.
Garlic: Raw garlic offers the most allicin, its active compound with potent health benefits. Minimize cooking time or add raw garlic to dishes to maximize its nutritional impact.
Bell Peppers: Excessive heat diminishes vitamin C content in bell peppers. Enjoy them raw in salads or as crunchy snacks to preserve their nutritional goodness.