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The Raw deal on Cooked Vegetables!
Heat make some nutrients, like the lycopene in tomatoes and the beta-carotene in corn and carrots, more bioavailable. But heat reduces the bacteria-fighting nutrient allicin in garlic and onions, so eat those raw or add them as late as possible to the dish you're cooking.
A general rule of thumb for veggies: Steam rather than boil them since too much water draws out up to 50% of water-soluble nutrients like vitamins B and C.
The optimal ratio: 1/2 cup of water to 2 cups of vegetables. And when possible, cut vegetables into large chunks since nutrients leach out faster from small pieces due to increased surface area.
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