Marilyn's Column | May/16
Topic: Raw vs. Cooked Vegetables
"Raw vs. Cooked Vegetables?" What impact does cooking have on nutrients?
Answer: Yes, it does have an impact. It changes the activity of Enzymes - Protein structure, as heating "Denatures" proteins, i.e. what you see when you fry an egg - the whites go from clear to white.
Fruits and vegetables are not just a vehicle for antioxidants; they contain innumerable micronutrients, and carotenoids, many of which have antioxidant properties. It is becoming clear that they play many different
roles in metabolism. Micronutrients have effects on
Phase I and Phase II biotransformation / detoxification pathways
(1) , on cell signaling pathways, and on endogenous antioxidant systems. (2)
In many studies, micronutrients have been identified as significant modulators of gene expression and repair. (Effects of micronutrients on DNA repair, Eur J Nutr 2012 51:261-279) (6)
There is a great deal of research being done on DNA damage, and chronic diseases related to aging such as cancer and cardiovascular disease. The people who eat more fruit,
do have less DNA damage. Citrus fruit with carotenoids, promote repair rates at twice the normal. These carotenoids are heat sensitive. Therefore, in your daily
smoothie, just throw in the whole
orange, peel and all. (3) Most of you know that the peel and skin is where much of the nutrients and carotenoids are stored by the
mother plant. Same with tomatoes, cucumbers, peanuts still in their shell ... etc, inother words
Do not Peel.
The skin is nutrient dense. and in most cases more dense than the pulp. The bio-flavoniods are needed for uptake of nutrients and vitamins, and are themselves
antioxidants. (Note: 1)
DNA repair is an essential cellular function, which, by removing DNA damage before it can cause mutations, contributes crucially to the prevention of cancer. Interest in the influence of micronutrients on DNA repair activity is prompted by the possibility that the protective effects of fruits and vegetables might thus be explained.
Two approaches to measuring repair - monitoring cellular removal of DNA damage, and incubating cell extract with specifically damaged DNA in an in vitro assay - have been applied in cell culture, whole animal studies, and human trials. In addition, there are numerous investigations at the level of expression of DNA repair-related genes. As centenarians, this is a major topic. (Note: 2) The approach that makes the most sense is Dr. Bruce Ames' Hypothesis - Triage Theory of Longevity.
A recommended newsletter and web site is Dr. Rhonda Patrick - FoundMyFitness.com as her links go to real science and scientists. Another recommended newsletter is www.cell.com which has a great deal of research and authors with high quality reputations. Also: HEALTHbeat, is a Harvard Medical School newsletter with advice and medical information from their experts. Example: Antibiotic-Induced Changes in the Intestinal Microbiota and Disease this is something we all wonder when our doctors give us anti-biotics.
You (I do) have to immediately take pro-biotics, eat sauerkraut, kimchi, and miso soups (add miso to your O/V salad dressing). I do not wash my organic Vegetables as the skins and leaves have all the friendly bacteria. i.e. you do not need to add a starter when making sauerkraut. The same bacteria are also airborne, and hence become part our Oral Microbiome. Adding Kefir or Lassi to the Daily Smoothie brings in the raw macro and micro nutrients (Pre-biotics) blended with Pro-biotics. We have to provide food to the Gut Microbiome. Eat big salads once a day, with a large variety of raw organic vegetables, just to try to keep the intestines alive by repopulating friendly bacteria. Broad spectrum anti-biotics kill everything.
Dr. Mercola claims that his raw vegetable consumption is 85% raw. His video link expresses that "Raw foods are Alive" and the natural enzymes are active, which aids in digestion: Eat Your Food Uncooked? Here's the Really Raw Truth.. (4) Other articles like Scientific American Do vegetables lose their nutritional value when heated? (5) whose article is neutral.
Dr. Dean Edell is right ...
Eat your Vitamins ...
Conclusion: About 50% of our vegetables need to be eaten
Raw, a big Salad - Lunch or Dinner,
will help balance your digestive system. If at all possible, eat the skin of the fruit. If you take anti-acids, then you're showing signs of
Enzyme Malfunctioning, and defeating the enzymes.
We need the active enzymes to assist digestion ... "about one-third of your body's ability to produce enzymes is lost by the age of 40! Cooking Destroys Valuable Enzymes: Enzymes are proteins; catalysts to speed
up and facilitate reactions in your body. In fact, some biochemical reactions will not even occur without these enzymes (you have about 1,300 of them)." (6)
Cooking also destroys vitamins, but usually this is not an issue if you eat real foods, and not processed foods.70/100 Don'ts. | this site
Bio-Chemistry of Life - Encyclopaedia Britannica, most chemical reactions within organisms would be impossible under the normal conditions within the cell. For example, the body temperature of most organisms is too low for reactions to occur quickly enough to carry out life processes. Reactants may also be present in such low concentrations that it is unlikely they will meet and collide. Therefore, the rate of most biochemical reactions must be increased by a catalyst. A catalyst is a chemical that speeds up chemical reactions. In organisms, catalysts are called enzymes.
Like other catalysts, enzymes are not reactants in the reactions they control. They help the reactants interact but are not used up in the reactions. Instead, they may be used over and over again. Unlike other catalysts, enzymes are usually highly specific for a particular chemical reaction. They generally catalyze only one or a few types of reactions.
Life could not exist without enzymes. Essentially, enzymes are biological catalysts that speed up
biochemical reactions. Enzymes can be thought of as nano-machines, powering the reactions of the cell to enable the human body to be the
Living Organism it is.
- Bioflavonoids, or flavonoids, are a large class of antioxidants . They are compounds abundant in the pulp and rinds of fruits and berries, and other foods containing vitamins and minerals, such as peppers, parsley, beans, and root vegetables. Wikipedia The number 1 fruit for Vitamin C ... this site "Peppers".
- Vitamin C - Ascorbic Acid is not necessarily the whole story, even though the FDA has allowed it to be labeled so. Real food vitamin C comes along with a family of support compounds. (7,8)
Studies over the last several years have demonstrated that people who take high doses of ascorbic acid actually put themselves at risk for a number of health challenges.
Are these backlash studies against the health food industry? (9,10) Dr. Saul
The Mega-Vitamin Man, is a big Vitamin C fan, and challenges all anti-supplement claims, especially the biased FDA studies. Consequently, we need to do our own studies. DoctorYourself.com, and ... this site | 70/100 Risky Nutrition - To find the Truth.