Carrots, garlic... Why is it good to eat them cooked?

Vegetables should be eaten raw to retain their nutrients.

No, that's not right~

There are vegetables that should be cooked according to their type to be enjoyed best.

Some vegetables are better eaten raw.

 

These days, it's the season when you see a lot of vegetables and fruits.

 

A healthy way to eat vegetables on a hot and tiring day.

 

 

 

 

 

🥦🥦🥦

 

Vegetables are rich in healthy nutrients and are enjoyed by many people.

However, if the proper cooking method is not used, the nutrients in the vegetables may not be properly absorbed.

 

 

 

 

◇ Vegetables that taste better when cooked ◇

 

Garlic

 

Garlic's nutrients are better absorbed when cooked. Garlic has excellent anticancer properties that kill cancer cells and is effective in treating vascular diseases, preventing dementia, and managing diabetes through dietary therapy. Quickly cooking garlic over high heat or sautéing it in olive oil rich in omega-3 fatty acids increases its absorption rate in the body. Moreover, garlic has a strong pungent smell due to a compound called allicin, which can be irritating for people with sensitive stomachs. In such cases, cooking methods like roasting or stir-frying can eliminate the characteristic spiciness of garlic, making it easier to consume without discomfort.

 

Tomato

 

Heating tomatoes can help you absorb more nutrients. Among existing edible crops, tomatoes contain the highest amount of lycopene (an anticancer compound). A research team from Cornell University in the United States found that heating tomatoes at 87°C for 2 minutes, 15 minutes, and 30 minutes increased lycopene content by 6%, 17%, and 35%, respectively. Additionally, since lycopene is fat-soluble, cooking with oil enhances its absorption in the body. Lycopene has antioxidant properties and can lower blood cholesterol levels.

 

Carrot

 

Carrots are also a representative vegetable that is healthier when cooked before eating. One of the main nutrients in carrots, beta-carotene, acts as an antioxidant and helps boost immunity and protect eyesight. When eaten raw, only about 10% of beta-carotene is absorbed into the body. However, when cooked by boiling, the absorption rate increases to 20-30%, and when stir-fried in oil, the absorption rate exceeds 60%. According to a study published in the Journal of Korean Food Storage and Distribution Science, frying carrots in oil increases the beta-carotene content by approximately 3.9 times compared to raw carrots.

 

 

◇ Vegetables that are good to eat raw 

 

🥦 Green vegetables

 

Green vegetables such as spinach and broccoli are best eaten raw. Green vegetables contain high levels of isothiocyanates, lutein, zeaxanthin, and folate. These nutrients help prevent cell damage and support eye, blood, and bone health. However, most of these nutrients are easily destroyed by heat, so they should not be cooked. If you want to cook them, you can blanch them briefly in boiling water or include them in steamed dishes.

 

Purple vegetables

 

Vegetables that have a purple hue, such as radish, coleslaw, and red cabbage, are also good to eat raw. These vegetables contain high amounts of anthocyanins and resveratrol, which help prevent aging. They also prevent blood clots, promote smooth blood circulation, prevent heart disease, and are beneficial for cognitive function improvement. However, anthocyanins are sensitive to water, and soaking them in water for a long time can cause nutrients to leach out. Therefore, when washing, it is best to rinse them lightly under running water, and if you dislike the astringent taste, lightly blanching them is recommended.

 

 

[Source: Health Chosun]