Five vegetables that become more nutritious when dried and eaten

When moisture-containing vegetables are dried, concentration occurs, making the nutrients more abundant.

This is because as the water drains, the nutrient density of the existing substances increases.

Nutrients that did not exist before can also appear.

We explore which vegetables can be consumed more healthily when dried.

◇Shiitake mushroom

When shiitake mushrooms are dried in sunlight, vitamin D that is not present in raw mushrooms is produced. Vitamin D is formed when ultraviolet B rays encounter ergosterol or cholesterol. Shiitake mushrooms are rich in ergosterol, a precursor to vitamin D. According to the Journal of Korean Food Storage and Distribution Science, exposing raw shiitake mushrooms to sunlight for 12 hours increases the vitamin D content to 303 μg/kg.

Sweet potato

When sweet potatoes are dried, moisture evaporates, increasing their dietary fiber content. Dietary fiber helps manage diabetes, reduce blood cholesterol levels, and relieve constipation. Let's enjoy dried sweet potatoes as a snack. There are various drying methods, but it is especially good to first heat and roast the sweet potatoes before drying. Roasting sweet potatoes at high temperatures activates an enzyme called beta-amylase, which breaks down carbohydrates into maltose (a disaccharide composed of two glucose molecules), giving a sweet taste. At temperatures above 90°C, maltose levels do not increase. To increase maltose, the sweet potatoes should be slowly cooked at relatively low temperatures of 60-70°C. Maltose aids in maintaining gut health, activates brain function, and relieves stress.

◇Branch

Drying eggplants enhances their potassium and dietary fiber content. The potassium in eggplants, along with water, aids in diuretic action, helping to remove toxins and waste products accumulated in the body, keeping blood vessels clean and promoting smooth metabolism. Dietary fiber helps support intestinal peristalsis and facilitates bowel movements. Additionally, the dietary fiber in eggplants is slowly digested in the body, providing a feeling of fullness even with small amounts, which helps reduce food intake.

◇Dried Persimmon Leaves

Dried radish greens are a representative dried food product. Depending on the drying state, they are called by different names. Well-trimmed radish greens that are dried for the winter are called "ssiraegi," and the outer parts that are separated when trimming the quality and taste of the greens are called "woogeoji." Our ancestors in the past consumed ssiraegi during winter to supplement their deficient vitamins and minerals. Radish greens contain more vitamin A, C, and calcium in the root part compared to the leaves, and over 35% of ssiraegi is dietary fiber. They are also rich in beta-carotene and chlorophyll, which remove harmful active oxygen, boasting antioxidant effects. Chlorophyll, the pigment of green vegetables, not only prevents the auto-oxidation of fats but also has anticancer and antimutagenic effects.

◇Shishito peppers

Kkwari peppers are dried by steaming them in a steamer after being coated with starch, unlike other vegetables. Stir-fried dishes with dried kkwari peppers and anchovies are nutritionally perfect. The fat-soluble vitamin beta-carotene, which is a form of vitamin A, increases in absorption when it meets oil. The kkwari peppers compensate for the lack of vitamin C in anchovies, which are high in calcium. Kkwari peppers contain 101 micrograms of vitamin A and 84 milligrams of vitamin C per 100 grams, which is more than most fruits. Vitamin C helps eliminate active oxygen, the main cause of aging, and can prevent colds that have no definitive cure.