Cucumbers are composed primarily of water (90%), along with minerals and antioxidants that possess anti-inflammatory properties. Their high water and fiber content promote regular bowel movements and reduce the risk of constipation.

Cooking significantly diminishes the water content and antioxidants, such as cucurbitacin and flavonol, found in cucumbers. To maximize fiber intake and ensure food safety, wash cucumbers thoroughly and consume them unpeeled.

Raw kale is rich in folate, vitamin C, vitamin K, and various antioxidants. High-temperature cooking can degrade certain vitamins, especially vitamin C, or cause them to leach into water. Cooking methods also impact the levels of antioxidants and minerals. Kale can be enjoyed in smoothies or salads; if cooking, quick steaming or blanching is recommended to minimize nutrient loss.

Broccoli is abundant in vitamin C and contains the enzyme myrosinase, which facilitates the conversion of glucoraphanin into sulforaphane—a plant compound known for its anti-inflammatory potential. Vitamin C and certain B vitamins are heat-sensitive and prone to depletion during cooking. Consuming raw broccoli helps preserve myrosinase activity more effectively than prolonged high-temperature cooking, thus enhancing sulforaphane production.

Bell peppers offer fiber, antioxidant vitamin C, and other essential nutrients. The vitamin C in bell peppers is recognized for its role in protecting cells from damage and reducing inflammation.

Grilling or boiling bell peppers causes them to lose a significant portion of their vitamin C content, thereby diminishing their anti-inflammatory benefits. Additionally, high temperatures can disrupt the cellular structure of the vegetable and reduce its fiber content.

By Anh Chi (Compiled)

Photos: Anh Chi, Bao Bao