How much vegetables do you incorporate into your meals daily? I bet a lot of people haven’t had vegetables in a long while but they should.

Vegetables and fruits are an important part of a healthy diet, and the variety is as important as quantity.

Listed are some of the ways to prepare and eat your vegetables in other to maximize its nutrients.

Tomatoes: Cooked.

It is better to cook before eating as this will help release a higher level of lycopene and other antioxidants.

Carrot: Cooked or Raw.

When cooked it releases more beta-carotene which is converted in the body to vitamin A.

Broccoli: Raw or steamed.

When eaten raw, it releases a higher level of the enzyme called myrosinase which helps to block the growth of cancer cell. Steamed broccoli has a lot of better potential for reducing cholesterol.

Cabbage: Raw or Steamed.

When eaten raw, you get more vitamin C and folate compared to when steamed or boiled. .

Kale: Raw

Raw kale has more vitamin C, beta-carotene and polyphenols. Cooking kale will reduce vitamin C and other antioxidants. .

Red pepper: Raw, stir fry or Roasted.

Red pepper loses most of its nutrients and antioxidants when cooked. .

Onion and Garlic: Raw or Cooked.

Any method you decide to use, onion and garlic will retain most of its nutrients.