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	Optimum Nutrition Cooked or Raw? Part 3 by Susun Weed SusunWeed.com
Astrology, Tarot, and Self Improvement for the New Age.

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Optimum Nutrition
Cooked or Raw?
Part 3
by Susun Weed

Page: 1 2 3

This is true especially of the carotenes, used to make vitamin A, and other antioxidants in plants. Research found that the longer the corn is cooked and the hotter the temperature, the greater the amount of antioxidants in the corn.

This also applies to vitamin C. A baked potato contains far more vitamin C than a raw potato. And sauerkraut (cabbage cooked by fermentation) contains up to ten times as much vitamin C as raw cabbage.

Some vitamins do leach into cooking water. Cooking with little or no water (for instance, steaming or braising) reduces vitamin loss in vegetables such as broccoli from 97% to 11%.

Note, however, that the vitamins aren't lost or destroyed, but merely transferred to the cooking water. Using that water for soup stock, or drinking it, insures that you ingest all the nutrients, and in a highly absorbable form.

Transferring nutrients into water, such as by making nourishing herbal infusions and healing soups, and then ingesting them is far more effective, in my experience, than wheat grass juice, green drinks, or any kind of nutritional supplement. It is, in fact, one of the best ways to optimally nourish oneself that I have found in three decades of paying attention to health.

Even if some vitamins are lost in cooking, people absorb more of what is there from cooked foods. Several recent studies measured vitamin levels in the blood after eating raw and cooked vegetables. reported researchers at the Institute of Food Research in 2003.

There is no simple answer to the question "raw or cooked?" But for simplicity's sake, I say, eat your food cooked. This is especially the case if you choose to eat a diet high in whole grains, beans, nuts, vegetables and fruit. That's the way I eat, so I cook most of my food. But I keep a herd of dairy goats so I can have raw milk, raw milk cheese, and raw milk yogurt. I do enjoy raw meat and raw fish on occasion, but more often slow cook my goat into barbeque, a special kind of healing "soup" I learned to make in Texas.

The cook dances with the element fire. The cook stirs the cauldron. The cook transforms the parts and turns them into our whole. Blessings on the cook. Praise to the cook. May your food be well cooked.

(c) 2004 Susun S Weed

References:

Aiello, L.C.; Wheeler, P. "The expensive tissue hypothesis: the brain and the digestive system in human and primate evolution." Current Anthropology. 36:199-221, 1995

Alvi, Shahnaz; Khan, K.M.; Sheikh, Munir A.; Shahid, Muhammad. "Effect of Peeling and Cooking on Nutrients in Vegetables." Pakistan Journal of Nutrition 2 (3): 189-191, 2003

Blumenschine, Robert. "Hominid carnivory and foraging strategies, and the socio-economic function of early archaeological sites," pp. 51-61. In: Whiten, A.;

Widdowson, E.M. (eds.) Foraging Strategies and Natural Diet of Monkeys, Apes, and Humans. Oxford, England: Clarendon Press. 1992

Bower, Bruce. "Ancient Origins of Fire Use." Science News. 157(18): 287, April 29, 2000

Cobb, Kristin. "Processing Corn Boosts Antioxidants." Science News. 162(9): 141, Aug. 31, 2002

Davidson; Noble "When did language begin?" p. 46. In: Burenhult, Goran (ed.) The First Humans: Human Origins and History to 10,000 B.C. New York, NY: Harper-Collins Publishers. 1993

de Pee, S.; West, C.; Muhlilal, D.; Hautvast, J. "Lack of improvement in vitamin A status with increased consumption of dark-green leafy vegetables." Lancet. 346:75-81, 1995

Foley, Robert. Humans Before Humanity. Cambridge, Mass: Blackwell Publishers. 1995

Groves. "Our earliest ancestors," pp. 33-40, 42-45, 47-52. In: Burenhult, Goran (ed.) The First Humans: Human Origins and History to 10,000 B.C. New York, NY: Harper-Collins Publishers. 1993

James, Steven. "Hominid use of fire in the lower and middle Pleistocene. A review of the evidence." Current Anthropology. 30:1-26, 1990

Megarry, Tim. Society in Prehistory: The Origins of Human Culture. New York, NY: New York University Press. 1995

Oste, R.E. "Digestibility of Processed Food Protein." Adv Exp Med Biol. 289: 371-88, 1991

Parker, R.S. "Absorption, metabolism, and transport of carotenoids." The FASEB Journal. 10:542-551, 1996

Preet, K.; Punia, D. "Antinutrients and Digestibility (in vitro) of Soaked, Dehulled and Germinated Cowpeas. Nutr Health. 14 (2): 109-117, 2000

Rukang, Ru; Shenglong, Lin. "Peking man." Scientific American. 248(6): 86-94, June 1983.

Sillen, A. "Strontium-calcium (Sr/Ca) ratios of Australopithecus robustus and associated fauna from Swartkrans." Journal of Human Evolution. 23:495-516, 1992

Sussman, R.W. "Species-specific dietary patterns in primates and human dietary adaptations," pp. 151-179. In: Spuhler, J.N. (ed.) The Evolution of Human Behavior: Primate Models. State University of New York Press. 1987

Tortora, G..J.; Anagnostakos, N.P. Principles of Anatomy and Physiology, New York, NY: Harper and Row. 1981

Walker, Alan; Shipman, Pat. The Wisdom of the Bones: In Search of Human Origins. New York, NY: Alfred A. Knopf. 1996

Young, V.; Pellett, P. "Plant proteins in relation to human protein and amino acid nutrition." American Journal of Clinical Nutrition. 59:1203S-1212S, 1996

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Enchanted Spirit assumes no liability for health care recommendations or treatments discussed by individual authors whose work is published on our website.

The information here is offered to help in your research and investigation of possible ways to manage your own health care issues. Common sense as well as solid professional advice from your own trusted medical care specialist or personal holistic health care practitioner should always be part of managing your health care choices.

Vibrant, passionate, and involved, Susun Weed has garnered an international reputation for her groundbreaking lectures, teachings, and writings on health and nutrition. She challenges conventional medical approaches with humor, insight, and her vast encyclopedic knowledge of herbal medicine. Unabashedly pro-woman, her animated and enthusiastic lectures are engaging and often profoundly provocative.

Susun is one of America's best-known authorities on herbal medicine and natural approaches to women's health. Her four best-selling books are recommended by expert herbalists and well-known physicians and are used and cherished by millions of women around the world. Learn more at SusunWeed.com

Susun Weed is a contributor to the Routledge International Encyclopedia of Women's Studies and the author of four highly acclaimed herbal medicine handbooks. She has been at the forefront of the herbal renaissance for 35 years.

By Susun S. Weed, author and herbalist. Write to: susunweed@hvc.rr.com for permission to reprint this article.

Visit Herbal Medicine and Spirit Healing the Wise Woman Way. For 500+ pages of women's health articles, recipes, and women's wit and wisdom.

Visit Breast Cancer? Breast Health! the Wise Woman Way. For women who want to maintain breast health and for women diagnosed with breast cancer. This site is designed with the purpose of empowering women in their health care choices.

Visit Menopause Metamorphosis. Gentle solutions for body, mind, and spirit: alternative approaches, herbal remedies, wise woman support. Your body knows more about menopause than your doctor does!

Legal Disclaimer: This content is not intended to replace conventional medical treatment. Any suggestions made and all herbs listed are not intended to diagnose, treat, cure or prevent any disease, condition or symptom. Personal directions and use should be provided by a clinical herbalist or other qualified healthcare practitioner with a specific formula for you. All material on this website/email is provided for general information purposes only and should not be considered medical advice or consultation. Contact a reputable healthcare practitioner if you are in need of medical care. Exercise self-empowerment by seeking a second opinion.

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Born September 28, 1909

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Last updated May 28th, 2004

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