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<blockquote data-quote="SebastianReal" data-source="post: 1541451" data-attributes="member: 23956">Raw vegatables (particularly cruciferous -- kale, spinach, argula, etc.) seem to be a double edged sword. They can contain high degrees of anti-nutrients (like oxalic acid, goitrogens, etc.), but they also can contain glucosinolates (anti-carcinogenic compounds), high amounts of vitamins and minerals, high amounts of soluble and insoluble fiber (to feed your gut bacteria), and a host of other beneficial phytonutrients (e.g. DIM for estrogen metabolism and estrogen detoxification, flavonoids, anthocyanins, cartenoids, plant terpenes, etc.). The bioavailability of some of these compounds is enhanced with cooking; the bioavailability of others is significantly reduced or destroyed.I prefer to roast/fry my cruciferous vegetables (like kale and brussel sprouts) to lessen the goitrogenic effect (that otherwise could potentially lead to hypothryoidism through inhibiting iodine absorption). I also ingest calcium citrate with the vegetables that are high in oxalate (calcium citrate binds oxalates in the GI tract) to prevent kidney stones and other bad effects of oxalates. When I want to make a salad, I usually use Romaine lettuce (low in anti-nutrients and still rich in vitamin A, vitamin C, and other phytonutrients) or Butter lettuce.I think the majority of our food should be cooked, but we do seem to function best with some &quot;roughage&quot; in our diet from raw foods every day. We just have to make sure they're foods that are healthy to eat raw (berries, avocados, beets, lettuce, etc.) and not ones that are unhealthy to eat raw (potatoes, beans, mushrooms, excessive amounts of cruciferous vegetables, etc).</blockquote>

[QUOTE="SebastianReal, post: 1541451, member: 23956"] Raw vegatables (particularly cruciferous -- kale, spinach, argula, etc.) seem to be a double edged sword. They can contain high degrees of anti-nutrients (like oxalic acid, goitrogens, etc.), but they also can contain glucosinolates (anti-carcinogenic compounds), high amounts of vitamins and minerals, high amounts of soluble and insoluble fiber (to feed your gut bacteria), and a host of other beneficial phytonutrients (e.g. DIM for estrogen metabolism and estrogen detoxification, flavonoids, anthocyanins, cartenoids, plant terpenes, etc.). The bioavailability of some of these compounds is enhanced with cooking; the bioavailability of others is significantly reduced or destroyed. I prefer to roast/fry my cruciferous vegetables (like kale and brussel sprouts) to lessen the goitrogenic effect (that otherwise could potentially lead to hypothryoidism through inhibiting iodine absorption). I also ingest calcium citrate with the vegetables that are high in oxalate (calcium citrate binds oxalates in the GI tract) to prevent kidney stones and other bad effects of oxalates. When I want to make a salad, I usually use Romaine lettuce (low in anti-nutrients and still rich in vitamin A, vitamin C, and other phytonutrients) or Butter lettuce. I think the majority of our food should be cooked, but we do seem to function best with some "roughage" in our diet from raw foods every day. We just have to make sure they're foods that are healthy to eat raw (berries, avocados, beets, lettuce, etc.) and not ones that are unhealthy to eat raw (potatoes, beans, mushrooms, excessive amounts of cruciferous vegetables, etc). [/QUOTE]

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