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I would say that fiber rich vegetables like what you mentioned are prefered over a classic “tomato sallad” that is usually just water. Eat them cooked or raw, doesnt really matter. However, some might be a bit difficult to eat raw.
this is what i think (with my limited knowledge abt nutrition)
vegetables are high in water, vitamins and minerals
some of such vitamins include vitamin c and b-group which are water soluble, c also being heat sensitive
thus, if one were to boil or steam the vegetables these vitamins may dissolve in the cooking liquid
2 ways to ensure that one reduces loss of nutrients is to
- cook the vegetables for a short period of time
- consume the cooking liquid along with the vegetable (soup, stew etc.)
finally, please take these points with a pinch of salt because there is a huge variety of vegetables that react differently when exposed to different things. ig Google is your best friend if you would like to do more research / learn more about specific vegetables and nutrient functions etc.
hope this was informative even though it doesn’t really encompass the entire question :)
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p.s., i believe there are some methods to get rid any bugs on vegetables when washing them like by soaking them in salt water or by using vinegar or an iced bath, dk how effective they are tbh