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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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