5 Vegetables That Are Even Better When Dried… Even Nutrients That Were Never There Before

Drying vegetables, which retain moisture, concentrates them, enriching their nutrients. As the water drains away, the existing nutrient density increases. It can also create new nutrients. Let's explore which vegetables are healthier when dried.

 

 

◇Shiitake mushrooms

 

When dried shiitake mushrooms are exposed to sunlight, vitamin D is produced, which is not present in raw mushrooms. Vitamin D is produced when ultraviolet B waves meet ergosterol or cholesterol. Shiitake mushrooms are rich in ergosterol, a precursor to vitamin D. According to the Journal of the Korean Society of Food Preservation and Distribution, when raw shiitake mushrooms were exposed to sunlight for 12 hours, the vitamin D content increased to 303㎍/㎏.

Dr. Lee Gye-ho of the Korea Institute of Analytical Technology said, "Exposing mushrooms to sunlight or ultraviolet rays can increase vitamin D intake," adding, "The human body's main sources of vitamin D are sunlight and vitamin D-fortified foods." Vitamin D helps the body absorb calcium and phosphorus, strengthening bones. Vitamin D deficiency can cause rickets in infants and young children, and osteomalacia in adults.

 

◇Sweet potatoes

Drying sweet potatoes removes moisture, increasing their dietary fiber content. Dietary fiber helps manage diabetes, lower blood cholesterol, and relieve constipation. Enjoy dried sweet potatoes as a snack. There are several drying methods, but roasting the sweet potatoes first and then drying them is particularly effective. When roasting sweet potatoes at high temperatures, the enzyme beta-amylase breaks down carbohydrates into maltose (two glucose units bonded together), producing a sweet flavor. Maltose does not increase above 90 degrees Celsius. Slow cooking at a relatively low temperature of 60-70 degrees Celsius is required to increase maltose. Maltose promotes gut health, stimulates brain function, and relieves stress.

 

◇ Eggplant

 

Dried eggplants are enriched with potassium and dietary fiber. The potassium in eggplants, along with water, promotes diuresis, removing toxins and waste accumulated in the body, cleansing blood vessels and promoting a smooth metabolism. Dietary fiber promotes intestinal peristalsis and promotes regular bowel movements. Furthermore, eggplant's dietary fiber is digested slowly, making even a small amount satisfying, helping reduce food intake.

 

◇Mucheong

 

Radish greens are a representative dried food. They even have different names depending on how they're dried. Radish greens that are trimmed and dried throughout the winter are called "siraegi," while those with the outer layers, which lose their quality and flavor, are called "ugeoji." Our ancestors ate radish greens in the winter to supplement their vitamin and mineral needs. Radish greens contain more vitamins A and C, and calcium than the root, and radish greens are made up of over 35% dietary fiber. They're also rich in beta-carotene and chlorophyll, which help remove harmful oxygen radicals, providing antioxidant benefits. Chlorophyll, a pigment found in green vegetables, not only prevents lipid oxidation but also has anticancer and antimutagenic properties.

 

◇Sweet peppers

 

Unlike other vegetables, dried shiitake mushrooms are coated in starch and steamed to dry. Stir-fried shiitake mushrooms with anchovies is a nutritionally complete side dish. Beta-carotene, a fat-soluble vitamin, increases absorption when combined with oil. Shiitake mushrooms supplement the vitamin C content of anchovies, which are high in calcium. Shiitake mushrooms contain 101 µg and 84 mg of vitamin A and C per 100 g, respectively, which is more than most fruits. Vitamin C helps prevent colds, which have no known cure, by eliminating free radicals, a major cause of aging.

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Dried chili peppers

I eat it with chili sauce.

 

Oh, I see that everything in our house is dried.

That's all... You're taking good care of your health.

 

Yesterday I cut sweet potato stems...

It's almost time to dry pumpkins.