Some people believe that cooking vegetables destroys the various nutrients inside. Of course, it is true that heating can cause the loss of some nutrients, including vitamin C. However, unless they are cooked until completely soft, the loss is minimal. Not all vegetables need to be eaten raw. There are vegetables whose nutritional value increases when cooked.

◇Fat-soluble substances are boiled, water-soluble substances are raw.

Vegetables that mainly contain fat-soluble nutrients are types that should be cooked before eating. Fat-soluble nutrients such as beta-carotene and lycopene are not easily destroyed by heating. Cooking can help to more effectively absorb fat-soluble nutrients. On the other hand, vegetables rich in water-soluble nutrients should be handled carefully when cooking. Water-soluble nutrients like vitamin C and polyphenols are very sensitive to heat. Glucosinolates, which are known for their anticancer effects, are also water-soluble and heat-sensitive. Glucosinolates are abundant in cauliflower and broccoli.

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

Vegetables that are good to eat when heated include carrots, pumpkin, garlic, and beans.

When eaten raw, about 10% of the nutrients inside carrots, such as beta-carotene, are absorbed. However, boiling increases the absorption rate to over 60%. An Italian study found that carrots contain more carotenoids (plant pigments including beta-carotene) when boiled compared to raw or steamed. Pumpkin is also rich in beta-carotene, so it is better to eat it boiled.

When garlic is boiled, the amount of S-allyl cysteine, a carcinogen-inhibiting compound, increases. According to research from the National Institute of Agricultural Sciences' Food and Agricultural Resources Department, boiling garlic in water for 60 minutes produces about four times more S-allyl cysteine compared to raw garlic. When soybeans are boiled, their protein content increases by 6-7% (Korean Food Communication Forum).

Tomatoes are best eaten boiled or stir-fried. According to a study by Cornell University in the United States, heating tomatoes at 88°C for 30 minutes increases the antioxidant nutrient lycopene by 35%. Since lycopene dissolves well in oil, it is helpful to use a small amount of oil when stir-frying or boiling. Eggplants are better when grilled. Grilling causes moisture to evaporate, increasing the nutritional density and allowing for more effective intake of the antioxidant anthocyanins. Anthocyanins are heat-resistant and are not destroyed even when grilled.

Spinach and water parsley are rich in beta-carotene, so it's good to cook them with heat, but they are also abundant in vitamin C, so it's better to blanch them lightly. Blanching in boiling water for about 30 seconds destroys the cell walls through heat, allowing the beta-carotene to be released more easily.

Vegetables that are best eaten raw = cauliflower, cabbage, broccoli, radish, bottle gourd, lettuce, kale, chives

Cauliflower, cabbage, and broccoli are rich in nutrients such as vitamin C and glucosinolates, which are sensitive to heat, so it is better to eat them raw. They contain a lot of dietary fiber, giving them a crunchy texture, and can be comfortably eaten raw. If you dislike eating them whole, you can slice them thinly and enjoy them in salads or eat them as pickles.

Radish, which is often used in soup dishes, loses almost all of its nutrients when boiled thoroughly. The main component of radish, diastase, is an enzyme that aids digestion, but it is heat-sensitive and its effectiveness diminishes at just 50 degrees Celsius. The skin of the radish contains many antioxidants. In particular, peeling the skin and boiling it results in greater nutrient loss. It is better to wash the surface thoroughly with diluted vinegar water and eat it with the skin intact, or if that feels burdensome, lightly heat it before eating.

Because of its characteristic bitterness, it is often blanched. Blanching destroys more than half of the vitamin B and C. If you dislike the bitterness, it is better to soak it in salt or stir-fry it, as these methods retain more nutritional benefits.

Vegetables with dark green colors like lettuce and kale are rich in folate, a type of vitamin B. Folate is easily destroyed by heat, so it is better to eat them raw in wraps or salads. Chives contain abundant allyl sulfide, which helps maintain vascular health. Since allyl sulfide is destroyed when heated above 70 degrees Celsius, it is best to eat chives raw.

=============

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

If you look into it, people with sensitive digestion or intestines

They say it's okay to blanch it lightly.

Eating it raw is much better.