Here's a yogic perspective - a yogic perspective that enjoys science and nutrition, mind you.
Vitamin C (and B) -
When it comes to water-soluble nutrients like vitamin C and B vitamins, as a personal trainer, I recommend consuming them in their raw form for optimal benefits. These vitamins are primarily found in raw fruits and vegetables such as apples, oranges, carrots, and bananas, which you may already be eating raw.
Heating these water-soluble vitamins beyond 115 degrees Fahrenheit can cause them to lose their nutritional value. Vitamin C and B vitamins are relatively delicate and sensitive to heat compared to other nutrients. Therefore, cooking these foods can result in a loss of some of their vitamins.
To ensure an adequate intake of B and C vitamins, it's advisable to consume raw sources such as oranges, spinach, strawberries, and grapefruit.
Another important point to remember is that vitamin C and B vitamins are water-soluble. So, when these vitamins are cooked in water, they can dissolve and be lost. Therefore, it's best to consume oranges in their raw form to retain their vitamin content.
Soaking Nuts (and Seeds)-
You may have heard suggestions about soaking raw nuts and seeds to unlock their potential, and it turns out there might be some truth to it. Soaking nuts and seeds in distilled water for several hours at room temperature can help release some of the minerals by breaking them free from their chemical structure.
This process makes it easier for your body to absorb these minerals. Additionally, if you're planning to make kale chips, it's recommended to soak cashews (I know, I know) beforehand to make them easier to blend.
When to Cook Your Veggies-
Interestingly, while certain nutrients are more easily absorbed in their raw state, others are more readily utilized by your body when they have been cooked. This holds true for certain vitamins and minerals found in vegetables.
Cooking red and orange vegetables like tomatoes, carrots, and sweet potatoes helps make their pre-vitamin A compounds more absorbable. In fact, a study found that stir-fried carrots exhibited 6.5 times greater absorption of beta-carotene compared to raw carrots!
A Note About Spinach
Spinach is a versatile vegetable that can be consumed either raw or cooked, and both options have their benefits. When eaten raw, spinach preserves its water-soluble vitamins C and B vitamins. On the other hand, cooked spinach allows for easier absorption of pre-vitamin A and iron by your body.
If you're not particularly fond of spinach, you can add it to your raw smoothies or incorporate it into cooked soups to maximize its incredible benefits.
As a personal trainer and fitness nutritionist, I discovered that I naturally follow these recommendations in my own dietary choices. I'm not a fan of warm oranges, and I often enjoy raw carrots as a snack or in my delicious noodle-free chicken soup.
Ultimately, it's fascinating how the answer to such questions can sometimes be both yes and no, depending on the specific circumstances.
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