Vegetables, raw or cooked… which is better for your health?

Some people believe that cooking vegetables destroys various nutrients. It's true that some nutrients, including vitamin C, are lost when heated. However, unless they're thoroughly boiled, the loss is minimal. Not all vegetables should be eaten raw. Some vegetables have even greater nutritional value when cooked.

 

◇ Boil the fat-soluble and raw the water-soluble

 

by Vegetables that are primarily high in fat-soluble nutrients are the type that require heating. Fat-soluble nutrients like beta-carotene and lycopene are not easily destroyed by heating, allowing for more effective absorption of fat-soluble nutrients. On the other hand, vegetables rich in water-soluble nutrients require careful heating. This is because water-soluble nutrients like vitamin C and polyphenols are very sensitive to heat. Glucosinolates, known for their anticancer properties, are also water-soluble and therefore vulnerable to heat. Glucosinolates are abundant in cauliflower and broccoli.

◇Vegetables that are good when heated = Carrots, pumpkin, garlic, beans, tomatoes, eggplant, spinach, water parsley

 

Representative vegetables that are good to eat when heated include carrots, pumpkin, garlic, and beans. there is.

 

carrot When eaten raw, only about 10% of the beta-carotene in carrots is absorbed. However, when boiled, the absorption rate increases to over 60%. An Italian study found that boiled carrots contain more carotenoids (plant pigments including beta-carotene) than raw or steamed carrots. Pumpkin is also rich in beta-carotene, so it's best to eat it boiled.

 

garlic When boiled, the carcinogenic inhibitory component 'S-allycysteine' increases. According to research by the National Institute of Agricultural Sciences, Ministry of Food and Rural Affairs, boiling garlic in water for 60 minutes produces about four times more S-allycysteine ​​than raw garlic. When soybeans are boiled, the protein content increases by 6-7% (Korea Food Communication Forum).

 

tomato It's good to eat it boiled or stir-fried. According to a study at Cornell University in the United States, heating tomatoes at 88 degrees Celsius for 30 minutes increases the antioxidant nutrient lycopene by 35%. Lycopene is oil-soluble, so using a little oil when stir-frying or boiling is helpful. Eggplant is best eaten grilled. Grilling removes moisture, increasing nutrient density and allowing for more effective intake of the antioxidant anthocyanin. Anthocyanin is heat-resistant and remains intact even when grilled.

 

Spinach and water parsley While it's rich in beta-carotene, heating it is beneficial, as it's also rich in vitamin C. Blanching it briefly in boiling water for about 30 seconds allows the heat to break down the cell walls, allowing the beta-carotene to be more readily released.

 

◇Vegetables that are good to eat raw = Cauliflower, cabbage, broccoli, radish, bitter melon, lettuce, kale, chives

 

Cauliflower, cabbage, and broccoli Rich in heat-sensitive nutrients like vitamin C and glucosinolates, it's best eaten raw. Rich in dietary fiber, it has a crunchy texture and is convenient to eat raw. If you don't like eating it whole, you can slice it thinly and eat it in salads or as pickles.

Radish, which is often used in soups, loses most of its nutrients when boiled. meaningless The main ingredient, diastase, is an enzyme that aids digestion, but it's sensitive to heat, losing its effectiveness at temperatures as low as 50 degrees Celsius. Radish peels are rich in antioxidants. Peeling and boiling them further increases nutrient loss. It's best to clean the outside with diluted vinegar water and eat it with the peel, or, if that's too much of a hassle, lightly heat it before eating.

 

The female protagonist Because of its unique bitterness, it's often blanched. Blanching destroys more than half of the vitamins B and C in jujube. If you don't like the bitterness, pickle it in salt or, even better, stir-fry it for greater nutritional benefits.

 

Dark green vegetables like lettuce and kale are rich in folate, a type of vitamin B. Folic acid is easily destroyed by heat, so it's best eaten raw in wraps or salads. Chives are rich in allyl sulfide, which promotes vascular health. Allyl sulfide is destroyed by heat above 70 degrees Celsius, so it's best to eat chives raw.

 

 

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These days, I drink a glass of kale juice every morning.

I looked it up and found that people with sensitive digestive systems or intestines

They say it's okay to lightly heat it

 

It's much better to eat it raw