Are these vegetables best eaten raw or cooked to receive the maximum nutrients?
Ann Wills, by e-mail. Spinach and kale are rich in a couple of specific antioxidant nutrients called lutein and zeaxanthin. There is some evidence to suggest these may help reduce the development of cataracts and agerelated macular degeneration. Lutein and zeaxanthin protect cells in the eye against damage from naturally occurring chemicals known as free radicals. These are single atoms or groups of atoms which can cause damage to cells, impairing the immune system and leading to infectious or sometimes degenerative disease. Because one of the main causes of macular degeneration appears to be sun damage, lutein, acting as a natural eye shade, may also directly protect the retina against too much light. Foods richest in lutein are, as you’ve pointed out, curly kale, spinach, broccoli, cos (romaine) lettuce, leeks, peas, Brussels sprouts, green peppers and kiwi fruits. It’s also found in smaller amounts in potato. Zeaxanthin is found in orange and red peppers and oranges. Cooking and sto
