Vegetables as the basis of nutrition, especially raw ones, is a fairly recent trend, because it is believed that the less processed the food, the better. However, not all vegetables are more nutritious when eaten raw. Researchers have found that some vegetables are actually much more nutritious when cooked, and these nine foods in particular.
Mushrooms - vegetables that destroy chemicals
Mushrooms contain large amounts of the antioxidant ergothioneine, which is released during cooking, and antioxidants are known to help break down "free radicals" - chemicals that can damage our cells, causing disease and aging.
Tomatoes get 50 percent more lycopene by cooking them
Cooking by any method significantly increases the antioxidant lycopene in tomatoes. Lycopene is associated with a lower risk of developing a number of chronic diseases, including heart disease and cancer. This increased amount of lycopene comes from the heat which helps to break down the thick cell walls, which contain several important nutrients.
Although cooking tomatoes reduces the vitamin C content by 29 percent, it is important that the lycopene content increases by more than 50 percent within 30 minutes of cooking.
Cooking asparagus releases important vitamins
All living things are made up of cells, and in vegetables, important nutrients are sometimes trapped within these cell walls. When vegetables are cooked, the walls break down, releasing nutrients that are more easily absorbed by the body. Cooking asparagus breaks down its cell walls, making vitamins A, B9, C and E more available for absorption.
Cooked spinach - a source of iron, calcium, zinc and magnesium
Spinach is rich in nutrients, especially iron, magnesium, calcium and zinc. However, these nutrients are more easily absorbed when spinach is cooked. This is because spinach is full of oxalic acid (a compound found in many plants) that blocks the absorption of iron and calcium. Heating the spinach releases the bound calcium, making it more available for the body to absorb. Research shows that steamed spinach maintains folate (B9) levels, which may reduce the risk of certain cancers.
Cooked carrots more beta-carotene
Cooked carrots contain more beta-carotene than raw carrots, a substance called carotenoid that the body converts into vitamin A. This fat-soluble vitamin supports bone growth, vision and the immune system. Cooking unpeeled carrots more than doubles their antioxidant power. Avoid frying carrots as this has been found to reduce the amount of carotenoids.
Peppers are best roasted
Peppers are an excellent source of antioxidants that strengthen the immune system, especially carotenoids, beta-carotene, beta-cryptoxanthin and lutein. Heat breaks down cell walls, making carotenoids easier for our bodies to absorb. As with tomatoes, vitamin C is lost when bell peppers are cooked or steamed, because the vitamin goes into the liquid in which they are cooked, and if it is not used, as, for example, in a broth, then it is better to roast the bell pepper .
Green cruciferous vegetables – broccoli, cauliflower and Brussels sprouts
Broccoli, cauliflower and Brussels sprouts are high in glucosinolates (sulphur-containing phytochemicals), which the body can convert into a range of cancer-fighting compounds. In order for these glucosinolates to be converted into cancer-fighting compounds, an enzyme in this vegetable, called myrosinase, must be active. Research has revealed that steaming these vegetables preserves both vitamin C and myrosinase, and thus the cancer-fighting compounds that can be obtained from these vegetables. Chopping the broccoli and letting it sit for at least 40 minutes before cooking also allows the myrosinase to activate. Likewise, sprouts when cooked produce indole, a compound that can reduce the risk of cancer. Cooking the sprouts also promotes the breakdown of glucosinolates into compounds known to have tumor-fighting properties.
Green beans are healthier baked than boiled
Green beans have a higher level of antioxidants when baked, grilled or even fried, unlike boiled green beans.
Kale should be steamed
Kale is healthiest when lightly steamed because it deactivates enzymes that prevent the body from using iodine, which it needs for the thyroid gland, which helps regulate metabolism. For all vegetables, higher temperatures, longer cooking times and higher amounts of water lead to more nutrient loss. Water-soluble vitamins (C and many B vitamins) are the most unstable nutrients when it comes to cooking, as they leach from vegetables into the cooking water.
So avoid soaking them in water, use the least amount of water when cooking and use other preparation methods, such as steaming or baking. Also, if you have leftover cooking water, use it in soups or sauces because it contains all the nutrients.
Tips, recommendations, topics about health await you on Thursday, January 26, in the new issue of the Zdravlje supplement, which you get for free with the printed edition of Vijesti.
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