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This Is the Best Way to Eat Fruits and Vegetables for Maximum Health Benefits
Jun 2, 2025
Discover the healthiest ways to eat fruits and vegetables to boost nutrition, support digestion, and improve overall wellness. Raw, cooked, or blended—what’s best?
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so certain foods can have negative
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impacts on your health and some of them
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are even linked to very serious medical
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conditions at the same time changing
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your diet can lead to reversal of
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certain conditions like diabetes you
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need to get nutrients from all these
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food groups the carbohydrates the
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proteins the vitamins the minerals and
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even the good fats and you can get these
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nutrients mostly from plant-based foods
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those are the fruits the vegetables and
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even the whole grains so fruits and
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vegetables play a very big role when it
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comes to maintaining a good health and
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beside them providing the vitamins the
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minerals the phytochemicals they also
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provide dietary fiber that is very
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important for your digestion
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now you don't want these nutrients to go
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down the drain and that is why in this
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video today we are talking about whether
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you should eat them raw or we should
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cook them welcome back to my channel
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thank you so much for tuning in if
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you're new here this is a nutrition and
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lifestyle channel on this channel we
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talk about food we talk about good
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nutrition and give easy tips and tricks
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that can help you maintain a healthy
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lifestyle so please consider subscribing
1:08
turn on your notification bell so that
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you don't miss out on the videos that i
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post so let us start by talking about
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the most common fruits and vegetables
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that are available in kenya we're
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talking about the guavas the oranges the
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mangoes
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spinach kumar wiki indigenous
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vegetables cabbage and so and so forth
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most of these vegetables are very easily
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accessible to most people that live in
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kenya
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now the vitamins the minerals the
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phytochemicals and the dietary fiber in
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these foods are very important in
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prevention of most cardiovascular
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diseases diabetes
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obesity
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most cancers and even just boosting your
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immunity
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however the cooking method that you
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choose will drastically affect
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your ability to get these nutrients from
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these foods and that's where you're
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going to answer two questions in this
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video should we eat those vegetables or
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those fruits raw or should we cook them
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to answer the first question isro better
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so most people always think that eating
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raw vegetables raw fruits is better than
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eating the ones that are cooked and that
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could be true in a way that
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the vitamin b vitamin c rich fruits and
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vegetables are heat sensitive because
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they are soluble so when you cook these
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vegetables for a very long time too much
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water cook them in open pan you end up
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losing most of these vitamins you
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benefit more from this vitamin b and
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vitamin c
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rich fruits and vegetables when you eat
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them raw and besides benefiting from the
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vitamin b and c you also get more
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dietary fiber that is important for
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weight management okay and also
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prevention of obesity and eventually
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preventing cardiovascular diseases
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however the negative side is you really
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need to maintain very high levels of
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hygiene and sanitation because you're
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dealing with raw fruits and vegetables
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which are very good environment for
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bacteria we all know that heat destroys
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the bacteria so when you eat these
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fruits raw these vegetables drop you're
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more prone to getting infections from
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this bacteria now is it better to cook
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them is it better to cook these fruits
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and vegetables
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so first off cooking makes this
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nutrients bioavailable
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which means it makes the nutrients more
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easy to digest more easy to absorb and
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metabolize and what does this mean this
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means that the vegetables and fruits
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become healthier when they are cooked
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and if you can use an example spinach is
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a very good source of iron in calcium
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okay at the same time spinach contains
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oxalic acid so when you're eating this
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uh spinach raw the oxalic acid prevents
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you from getting the iron and the
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calcium from the spinach so cooking
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helps destroy the oxalic acid hence
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making the iron and calcium more by
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available and so to maximize the
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benefits from these fruits and
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vegetables you need to grab some tips
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and tip number one is to cook in very
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little water this is to prevent the b
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vitamin and the
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vitamin c from being lost through the
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water because they are water-soluble
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another tip is to cook for a very short
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period of time because of a cooking will
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encourage lots of this water-soluble
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vitamin
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another thing is to cut vegetables
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after washing because when you cut them
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before washing you're encouraging lots
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of more and more vitamins that are water
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soluble another thing is to keep the
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water that has been used to boil these
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vegetables because
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it only makes sense this water contains
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very many vitamins the vitamins that got
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dissolved in the water so if you want to
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maintain the nutrients from that food
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keep that water you can use it to cook
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another type of food so these four tips
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are very important cook in very little
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water
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cut the vegetables after washing
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cook for a very short period of time
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also keep the water that has been used
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to boil these vegetables so to enjoy
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most of these nutrients that i have
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found in the fruits and vegetables that
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i've mentioned it's important
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to alternate methods of cooking here and
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there eat a vegetable salad today the
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next time cook the vegetables well eat a
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fruit salad make a fruit juice maximize
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the nutrients from these fruits and
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vegetables so thank you for joining me
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today i hope this video has been helpful
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to you and also did a video on enjoying
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fruits and vegetables i'll put a link
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down in the description box so that you
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can watch
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that video as well so until next time
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bye
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