Phytonutrients in vegetables affected by cooking?!
Answers: What vegetables have the highest levels of phytonutrients and are the health boosting effects of these nutrients affected by cooking?
There are so many phytochemicals that it's hard to determine which ones have the "most" overall. Rather, the best strategy is to eat a wide variety of vegetables to obtain some from each category of phytochemicals. For example, spinach and collards are highest in lutein, whereas carrots and sweet potatoes have a lot of beta-carotene. A general rule of thumb is to eat a variety of fruits and vegetables of different colors - dark green, orange or red, blue, etc. A healthy diet rich in fresh fruits and vegetables will always provide enough essential nutrients to maintain good health; there is no need to plan for specific nutrients.
I am not aware of any research as to how cooking affects these compounds specifically. The only concern I know of regarding nutrient values and cooking vegetables relates to loss of some water-soluble vitamins (like vitamin C) after boiling vegetables in water, particularly for a long time. Minimal cooking such as steaming, light sauteing, etc., is perfectly acceptable. You don't need to eat vegetables raw, and loss of nutrients from most forms of cooking is minor unless you absolutely boil your vegetables to death.
Although one interesting thing to consider...some research shows that organic vegetables are higher in phytochemicals, probably since these evolved in part as strategies to resist pests and infections. So if you're really concerned, go organic.
This site gives information about phytochemicals and which types of fruits and vegetables are high in each category:
http://www.ars.usda.gov/Aboutus/docs.htm...
Dr. Quillin always said he'd take carrots and strawberries if give choice of only one fruit and one veggie on deserted island. I'd say that must mean they are the most well rounded. I've always heard that cooking reduces nutrients. My mom was telling me a about a new study just published that says the cabbage family actually is more active if cooked. I know broccoli's cancer fighting nutrient is more active when steamed.
If I had to say off the top of my head which I thought had most it would be blueberries. I've heard many amazing things about the phytonutrients in them. I'm sure wild and uncooked are better.
Just from my head and years of reading and listening. Sorry, no links.