food nutrients more easily accessed when cooked verus raw

[Guest guest]

" Nutrition

Collards are a dieter's delight with their low

calorie, low fat, and low sodium content. Across the

nutrition scale, cooked collard greens offer more

vitamins and minerals than raw. Though raw collards

are still considered nutritious, cooking them breaks

down their cell walls and releases higher levels of

vitamins and minerals.

 

One cup of freshly cooked collards contains 49

calories; raw they contain 11 calories. The protein

content of one cup of cooked collards offers 4 grams

while the raw provides 1 gram.

 

Fiber in cooked collards lists 5 grams and only 1 gram

for raw. The fat content, while extremely low, is 0.7

grams for cooked and 0.2 for raw. Vitamin C is higher

in cooked collards with 34.6 mg over the raw with 12.7

mg.

 

The vitamin A content of collards is impressive in

both the cooked and raw states, with cooked providing

5945 I.U. and raw containing1377 I.U. Again, in their

cooked state collards are higher in the B vitamins

than the raw. Folic acid content for that same one cup

of cooked collards provides 177 mcg, while the raw

offers 59.8.

 

In mineral content cooked collards shine brighter than

raw. Calcium jumps well ahead in cooked collards with

226 mg over the raw that contains only 52.2 mg. While

the cooked greens have .87 mg of iron in one cup, the

raw provides only 0.07 mg.

 

Cooked collards burst ahead of raw with 494 mg of

potassium over the raw that contains 81 mg. Even the

trace mineral zinc comes out ahead in the cooked with

0.8 mg over the raw with less than 0.1 mg.

"

--- mgsboediitodpc <mgsboediitodpc wrote:

> some foods are better eaten cooked than raw

>

> " Across the nutrition scale, cooked collard greens

> offer more

> vitamins and minerals than raw. Though raw collards

> are still

> considered nutritious, cooking them breaks down

> their cell walls and

> releases higher levels of vitamins and minerals. "

>

> any thoughts

>

>

>

>

 

 

 

 

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[Guest guest]

Hi Mike Man :-)

 

This all sounds very interesting and helpful.. and let me add one thing that

might help understand why the cooked has more.. I don't know if you ever

cook collards but I do.. vegetarian style.. and you can have a HUGE bundle

of collards.. but once they cook down.. they get quite small.. so one " raw "

cup does not equal anywhere near one " cooked " cup.. so this might be one of

the reasons why the cooked amount has increased " stuff. " The raw is pretty

bitter.. so is the cooked but I put it with lots of lime and some soy

sauce.. yum :-)

 

hugs,

amy