We all need to eat more veggies and incorporate them into our daily diet.  You can gain more benefit from steaming certain vegetables, whereas others are more beneficial when consumed raw.  The following is list of vegetables you should consume steamed, boiled or raw to gain more health benefits:

Vegetables to Steam (3-5 minutes)

  • broccoli
  • kale
  • brussels sprouts
  • turnip greens
  • collard greens
  • beets

Vegetables to Boil

  • spinach
  • swiss chard

Vegetables to Consume to Raw

  • carrots (can also steam)
  • cauliflower (can also be sauteed for short period of time)
  • cucumber
  • celery
  • lettuce
  • peppers (can also be sauteed for short period of time)
  • onions (can also be sauteed for short period of time)
  • mushrooms (can also be sauteed for short period of time)

Cooking vegetables in the incorrect manner results in a loss in their nutrient content.  So try to prepare your vegetables the right way whenever possible.  Eating them anyway is better than not eating them at all!