“The vegetables are just the right amount of doneness.” Which vegetables should be thoroughly cooked?

Chef Ahn Sung-jae, a judge on the Netflix reality show "Black and White Chef: Culinary Class Wars," commented, "I prioritize the degree of doneness of vegetables," which has become a meme and a daily topic of conversation. Depending on the type of vegetable, eating it raw or cooked helps with nutrient absorption. We explored how to prepare each vegetable.

 

◇Carrots, tomatoes, and eggplants should be eaten cooked.

 

If a vegetable is rich in fat-soluble nutrients, it's best to eat it cooked. Fat-soluble nutrients like beta-carotene and lycopene are not destroyed by heat. On the other hand, vegetables rich in water-soluble nutrients are best eaten raw. 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.

Vegetables that are good to eat when heated include carrots, pumpkin, and tomatoes. When carrots are eaten raw, about 10% of the beta-carotene in carrots is absorbed. However, when cooked, the absorption increases to over 60%. According to an Italian study, boiled carrots contain more carotenoids than raw or steamed carrots. Pumpkin is also rich in beta-carotene and is good to eat boiled. Tomatoes can be boiled or stir-fried. According to a research team at Cornell University in the United States, when tomatoes were heated at 87 degrees Celsius for 2 minutes, 15 minutes, and 30 minutes, the lycopene content increased by 6%, 17%, and 35%, respectively. Lycopene has antioxidant and anti-inflammatory effects, and is beneficial for cardiovascular health.

 

Eggplant is also best eaten grilled. Grilling removes moisture, increasing its nutrient density and allowing for more effective absorption of the antioxidant anthocyanin. Anthocyanin is heat-resistant and remains intact even when grilled. Spinach and water parsley are rich in beta-carotene, so they benefit from heating, but they're also rich in vitamin C, so lightly blanching them is better. Blanching them in boiling water for about 30 seconds allows the heat to break down the cell walls, allowing for greater release of the beta-carotene.

 

◇ Cabbage and radish should be eaten raw

 

Radish, often used in soups, loses most of its nutrients when overcooked. Radish's 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. Peeling the antioxidant-rich skin before boiling further increases the loss of nutrients. It's best to clean the outside with diluted vinegar and water before eating, peeling it and then eating it. If that's too much of a hassle, simply heat it briefly.

 

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

 

Cabbage is also rich in heat-sensitive nutrients like vitamin C and glucosinolates, making it ideal for eating raw. It's high in dietary fiber, giving it a crunchy texture and making it easy to eat raw. If you don't like eating it whole, thinly slice it and add it to a salad.

 

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Cabbage. It's so delicious when eaten raw.

In particular, the light green part is the sweetest and best.

 

I like eggplant raw

I guess it gets better when you cook it.

Carrots and tomatoes are also delicious eaten raw.

 

It's more effective when you get used to it.